CrossFit 234 – CrossFit
Skill Work
Take 10:00 or so to work on Double-Unders
*focus on rhythm and timing, and relaxing the shoulders
*if you have excellent Double Unders (over 100 unbroken) then practice Triple Unders
Metcon
Metcon (Time)
20 Deadlifts (Rx: 225#/155#) (M/S: 185#/105#)
40 Box Jumps (24″/20″-all)
80 Dubs (S: 160 Singles)
100 WallBalls (Rx: 20#/14#-10’/9’) (M/S: 20#/10#-9’)
80 Dubs
40 Box Jumps
20 Deadlifts
Accessory
Weighted Hip Extensions 4×15
Side Plank 4x:30 each side