CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 7:00
(1) Snatch Complex of:
1 Snatch Deadlift + 1 Squat Snatch from 1″ below the knee + 1 Overhead Squat @60-65%
*One second pause below the knee
Metcon
Metcon (AMRAP – Reps)
“Tabata This”
5 Consecutive Tabata (24:00 total)
-Row Calories
-Air Squats
-Pull-ups
-Push-ups
-Abmat Sit-ups
1:00 rest between each tabata
Score is total reps accumulated
Bulletproofing
3:00 of Bird Dog with :10 holds
Overhead Band Stretch x4 each