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
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
Accessory
KB Arm Bar x4 each side
Foam Roll Quads