CrossFit 234 – CrossFit

Skill Work

Squat Clean

Take 10:00 to drill the squat clean technique, slowly working up to working weight for Metcon


Metcon (Time)

50 Squat Cleans (135#/95#)(M/S:115#/75#)

400m Run

30 GHD Sit-ups (S: Abmat Sit-ups)

200m Run

10 Burpee Box Jump Overs (30″/24″)

Rest 3:00

10 Burpee Box Jump Overs

200m Run

30 GHD Sit-ups

400m Run

50 Squat Cleans


3:00 Bird Dog with :10 holds