CrossFit 234 – CrossFit

Strength

Metcon (Weight)

Take 15:00-20:00 max to perform:

Squat Snatch

4 @50%

4 @60%

3 @70%

3 @80%

2 @90%

1 @95%
*stay strict with percentages. Nobody touches 100% today. If you fail a lift, drop weight to previous load and perform the next set at the reduced weight. Build back up after that.

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:00

Wallballs (20#/14#-10’/9’)

5 Deadlifts (225#/155#)
*deadlifts occur at the top of each minute*

*workout starts with deadlifts

*score is total wallball shots completed

Bulletproofing

Single Arm Weighted Planks

*accumulate 3:00 of plank with :10 holds of Slamball or DB

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