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
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
Bulletproofing
3:00 Bird Dog with :10 holds