CrossFit 234 – CrossFit
Strength
Strict Press (1×5)
On a 10:00 Clock
Find a 5RM Strict Press
Metcon
Drew’s Debauchery (Time)
10 down to 1
10 C&J (135#/95#)
1 Round of Cindy (5 Pull-Ups/10 Push-Ups/15 Air Squats)
9 C&J
1 Round of Cindy
8 C&J
1 Round of Cindy
7 C&J
1 Round of Cindy
etc…. down to 1 C&J
**30:00 Time Cap**
Bulletproofing
Overhead Band Stretch (x2) each side
Couch Stretch (x3) each side
*25 second holds in each
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
30 Abmat Sit-ups
20 Alternating Reverse Lunges
10 Jumping Air Squats