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
