CrossFit 234 – CrossFit
Strength
EMOM 8:00 (8×1)
1 High Hang Snatch (hips) + 1 Hang Snatch (above knee) + 1 OHS
60% of your 1RM snatch
(*all squat snatches)
Metcon
Metcon (Time)
21-15-9-6-3
Strict pull-ups (S: banded strict/ring row)
OHS (95#/65#) (S: 75#/55#)
Bulletproofing
Overhead Band Stretch x4 each arm
3×8 barbell rollouts