CrossFit 234 – CrossFit
Strength
Tempo Ring Pull-Ups (5×3)
32X0
This means: 3 second negative, 2 second pause at lockout under rings, Explode up, Zero pause at top of pull-up.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
8 Deadlift (315#/205#)(S:60-70% of 1RM)
16 Weighted Ring Dips (20#/10# Slam-ball Between Feet)(S: Unweighted/Assisted Dips)
Bulletproofing
3:00 of Bird Dog
KB Side Bends (3×10) each side