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