Happy October!

CrossFit 234 – CrossFitStrengthMetcon (Distance)Seated Box Jump 6×2 (from at or below parallel) *increase height after every 2 sets*MetconMetcon (AMRAP – Reps)Every 5:00 for 15:00 Complete: 15 Deadlift (225#/155#)(S:185#/105#) 100 Double Unders (S:200...

Monday

CrossFit 234 – CrossFitStrengthMetcon (Weight)EMOM 7:00 2 Snatch Complex every minute: 5 second descent from Hang position to 2″ hover off the floor + Full Snatch *perform at 50-55% of 1RM SnatchMetconMetcon (Time)800m Run Then: 3 Rounds of: 30...

Partner Saturday

CrossFit 234 – CrossFitMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 26:00 400m Run 20 Pull-ups (scale Band or RR) 10 DL (225#/155#)(S:185#/105#) 20 T2B (S: K2E/ K2BB) *One partner runs while the other works on the AMRAP. Partners switch after each run,...

TGIF

CrossFit 234 – CrossFitMetconMorrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click...

Thursday

CrossFit 234 – CrossFitSkill Work15:00 to work on; Free Standing HSPU *work progression into the tripod, headstand, then press up if able to maintain headstand for :20 or better.MetconMetcon (Time)12 Burpees Over Bar 21 Deadlifts (205#/145#)(S:155#/105#) 9...