CrossFit 234 – CrossFit

Skill Work

Pistol Squats

Take 12:00 to work progressions of the Pistol Squat with your coach


CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
(M 55+=135#/75#)

*Athlete must complete a full squat clean before moving on to the jerk. If you miss a jerk you may power clean to redo the jerk portion. Split jerk is allowed, but feet must return to side by side position before lowering the bar*


Alternating Tabata

Hollow Hold

Superman Hold