CrossFit 234 – CrossFit


Bulgarian Split Squat (4×6)

*increase load every set, stay sub-maximal


Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
*Stimulus: pull-ups should be accomplishable in 2:30 or less. Scale reps as needed to stay within this timeframe. Thruster weight should be accomplishable in 3 sets or less. Entire workout should take 18:00 or less.


Banded Pallof Press to Overhead Press (50 each side AFSAP)