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