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