CrossFit 234 – CrossFit

Strength

Metcon (Weight)

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

Squat Clean and Split Jerk
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

Metcon (Time)

2 RFT

750m Row

50 Abmat Sit-ups

500m Row

30 Abmat Sit-ups

250m Row

15 Abmat Sit-ups

Bulletproofing

GHD Hip Extensions (3×30 unweighted)

Couch Stretch x4 each side

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