CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 7:00
Clean Complex @60-65%
1 Power Clean + 2 Front Squats + 1 Split Jerk
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:00
25 Burpee Box Jump Over
Max Calorie Row
Rest 3:00
AMRAP 3:00
25 Burpee Box Jump Over
Max Rep Power Clean (225#/155#-185#/105#-135#/95#)
Rest 3:00
AMRAP 3:00
25 Burpees Box Jump Over
Max Rep Toes to Bar
*score is total max reps combined from all 3 AMRAPs (excludes burpee count)
***Stimulus is completing all burpees in under 2:00 each round. Scale accordingly
Bulletproofing
Reverse Hyper (3×30)