CrossFit 234 – CrossFit

Strength

Metcon (Weight)

EMOM 7:00

(1) Clean Complex of:

2 Clean Pulls + 1 Squat Clean + 2 Front Squats + 1 Split Jerk @60-65%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11:00

5 Deadlift (315#/255#)(M/S:245#/175#)

10 Box Jumps (30″/24″)(M/S:24″/20″)

15 Deficit Push-ups (4″/2″)(M/S:no deficit)
*men use 45# plates and women use 25# plates for deficit push-ups*

Bulletproofing

Accumulate 3:00 of Face-Down Chinese Plank

*use weight if possible

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