CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 7:00
3 Position Clean Complex @60-65%
Metcon
Linchpin Test 12 (Time)
400m Run
15 C&J (135#/95#)(S:115#/75#)
3 Rope Climbs
400m Run
12 C&J
2 Rope Climbs
400m Run
9 C&J
1 Rope Climb
Bulletproofing
100 Weighted Abmat Sit-ups
*can anchor feet