CrossFit 234 – CrossFit

Skill Work

“L” Sit

15:00 to work on technique, strength demand and mobility for executing the L sit position.

*Can be done on low rings or elevated pates/DB’s.


Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

*Time Cap 30:00*


KB Arm Bar 2×5 each arm

3:00 of Bird Dog with :10 holds