CrossFit 234 – CrossFit

Strength

Metcon (Weight)

EMOM 7:00

1 Clean and Split Jerk @75-80% of 1RM C&J

Metcon

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Ladies weight:

Deadlift: 320# (S:85% 1RM)

Squat Clean: 175# (S:85% 1RM)

HSPU Scale: Seated DB press or Pike on Box

Bulletproofing

3×5 Turkish Get-Ups each side


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