CrossFit234 – CrossFit

Strength

Floor Press (5×3)

@80-85% of 1RM

Metcon

Metcon (AMRAP – Reps)

AMRAP in 6:00

Row 1k (scale distance as needed)

Max Reps Box Jumps (24″/20″) in remaining time

Rest 3:00

AMRAP in 5:00

Row 1k (scale distance as needed)

Max Reps Burpees Over Rower in remaining time
*Score is combined total reps of Box Jumps and Burpees

Metcon

Pull-Up Program (AMRAP – Reps)

Week 3 | Day 1

(on your own time)

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