CrossFit234 – CrossFit
Strength
Snatch Pull (6×2 @ 100-110% of 1RM Snatch)
*can drop after returning to the hang position, then promptly reset for second rep
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Snatch (95#/65#)
Front Rack Lunges
Accessory
3×25 GHD Sit-Ups (scale to ab mat)
3×10 GHD Bench Press (empty bar or super light weight)