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