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