CrossFit 234 – CrossFit


Power Snatch (1×1)

8:00 to set 1RM

Power Snatch (5×3)

12:00 to complete 5×3 @70%

*clock time is firm and final*

**all 3 reps must be performed without letting go of the bar, but touch and go is not required. You can adjust body position to set up each lift as long as hands remain on the barbell


Metcon (Time)

100 Burpees to target
target 4-6″ above reach

**time cap** 15:00


GHD Hip Extensions 3×12 (with weight as possible)

*these can be scaled with band assistance, and/or a super CF234 friend pushing on your shoulders.