CrossFit 234 – CrossFit

Strength

Metcon (No Measure)

Strength:

Equipped:

Pull-up Negatives (5×5) :05 negative, jump back up to top of pull-up

Less Equipped:

Upright DB Row Negatives (5×5) each arm with :05 negative

Metcon

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes
Movement Standards:

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf

RX AbMat Standard:

https://www.crossfit.com/essentials/the-abmat-sit-up

Bulletproofing

100 Seated Leg Lifts over a KB or similar height object

https://youtu.be/EvleorZT7wU

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