CrossFit 234 – CrossFit

Skill Work

Kipping

*take 15:00+ to work on kipping for pull-ups and bar muscle ups*

-focus on core engagement and global tension in the body

-reinforce shoulder recruitment

Metcon

Metcon (Time)

3 RFT

10 Strict Pull-ups (M/S: kipping)

10 Front Squats (115#/75#) (M/S: 95#/65#)
*barbell starts on floor

Accessory

Turkish Get Up (3×5)

each arm

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