CrossFit234 – CrossFit
Strength
Metcon (No Measure)
McGill Big 3
3:00 of Bird Dog (with :10 holds)
3:00 of McGill Sit-ups (with :10 holds/:05 rest)
3:00 of Side Plank (with :10 holds/:05 rest)
Weightlifting
Overhead Squat (“Heavy Day” Overhead Squat: 1-1-1-1-1-1)
*Build to a heavy single for the day
Rest as needed.
Overhead Squat (Perform 1 max rep set @50% of heavy single)
*score is reps completed in max set
Accessory
2:00 Max Calorie Ski erg (Calories)
2:00 Max Calorie Ski erg