CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 7:00
2 Squat Clean at 85-90% of 1RM C&J
*not touch and go
Metcon
Metcon (Time)
6 RFT
3 “Curtis P” Complexes (115#/75#)(S:95#/65# OR 75#/55#)
10/8 Cal Row (or 15/10 Cal Bike)
*Curtis P = power clean + L lunge + R lunge + STO
*12:00 Time Cap*
Bulletproofing
Weighted GHD Hip Extensions 3×15
Face Up GHD Plank Hold 3x 10-20 seconds