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

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