CrossFit 234 – CrossFit

Strength

Metcon (Weight)

EMOM 7:00

1 Clean Complex every minute

-2 Lift Offs (ending with shoulders still in front of bar, bar slightly above knee) + 1 Clean + 1 Jerk

*Performed at 65-70% of 1RM C&J

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00

6 Burpees over Bar

8 Front Squats (135#/95#)(S:115#/75#)

Bulletproofing

KB Arm Bars 3×5 each side with 3-5 seconds of hold

Share