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