CrossFit 234 – CrossFit

Strength

Banded Deadlifts (5×5)

@45% of 1RM (Blue Band/Red Band)

Metcon

Alcatraz (Time)

6 RFT

15/12 Calorie Row (Bike Sub 12/9 Cal.)

15 KB Swings (53#/35#)

15 Hand Release Push-ups
**15:00 Time Cap**

Bulletproofing

Accumulate 4:00 of Plank Hold

Home WOD

Metcon (Time)

7 RFT

10 Push-ups

10 Air Squats

10 Burpees

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