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