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)