CrossFit 234 – CrossFit

Skill Work

15:00 to work on Handstand Hold and Handstand Walk

*Must earn the right to work Handstand Walks by executing a witnessed :15 Handstand Hold in place. This means IN PLACE, no shuffling around on your hands.


Metcon (Time)

For Time:

15 Ring Dips (M/S: Band Assist)

400m Run

25 Strict Pull-ups (M/S: Kipping Pull-up)

200m Run

35 Burpees to Target (pull-up bar that requires a hop/jump to touch)

400m Run

45 Slam Balls (20#/10#)

200m Run

55 Russian Twists (Rx: 45#/35# plate) (M/S: 35#/25# plate)
20:00 Time Cap


KB Arm Bar x4 each side

Foam Roll Quads