CrossFit 234 – CrossFit
Strength
Box Squat (3×8)
(1-2″ below parallel)
@50% of 1RM Back Squat
Metcon
Metcon (Time)
5RFT
500m Row
10 Hang Power Clean (135#/95#)
20 Wallballs (20#/14#-10’/9’)
*scale loads as needed. Should be able to do 10 unbroken HPC at weight selected*
**20:00 time cap
Accessory
Couch stretch x4 each leg
4×5 KB Windmills each side
Metcon
Pull-Up Program (AMRAP – Reps)
Week 5 | Day 3