CrossFit 234 – CrossFit


Metcon (Weight)

EMOM 7:00 (from the rack)

3 Behind Neck Split Jerk + 3 Back Squat @55-60% of 1RM Jerk


Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Each year in the U.S., an estimated


children aged 0-19 are diagnosed with cancer.


1 in 285

in the U.S. will be diagnosed with cancer before their 20th birthday.

Globally there are more than


children diagnosed with cancer each year.

20% of children with cancer in the U.S. will not survive it.

Every 3:00

a family hears the devastating words that their child has been diagnosed with cancer.

Cancer remains the


cause of death by disease for children in America.


3×20 GHD Hip Extensions