CrossFit 234 – CrossFit
Strength
Bulgarian Split Squat (4×6)
*increase load every set, stay sub-maximal
Metcon
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.
Bulletproofing
Banded Pallof Press to Overhead Press (50 each side AFSAP)