CrossFit 234 – CrossFit
Skill Work
Pistol Squats
Take 12:00 to work progressions of the Pistol Squat with your coach
Metcon
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*
Bulletproofing
Alternating Tabata
Hollow Hold
Superman Hold