CrossFit 234 – CrossFit

Skill Work

15:00 to work on;

Free Standing HSPU

*work progression into the tripod, headstand, then press up if able to maintain headstand for :20 or better.

Metcon

Metcon (Time)

12 Burpees Over Bar

21 Deadlifts (205#/145#)(S:155#/105#)

9 Burpees Over Bar

15 Power Clean (205#/145#)

6 Burpees Over Bar

9 Shoulder To Overhead (205#/145#)
**15:00 Time Cap FIRM**

***MUST use same weight/bar throughout workout***

Bulletproofing

GHD KB Row 3×15

Share