CrossFit 234 – CrossFit

Metcon

Metcon (Time)

For Time (with a Partner)

Phase 1: “Overlord”

1944 meter Row

Phase 2: “Airborne Drop”

60 Pull-Ups

300 meter Run

Phase 3: “Omaha Beach”

6 50 meter Alternating Sled Drags (185#/125#)

300 meter Run

Phase 4: “Utah Beach”

60 Weighted Push-Ups (45#/25#)

300 meter Run

Phase 5: “Gold Beach”

60 Kettlebell Swings (53#/35#)

300 meter Run

Phase 6: “Sword Beach”

60 Thrusters (45/35 lb)

300 meter Run

Phase 7: “Juno Beach”

60 Man-on-Fire Burpees

300 meter Run

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