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

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