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)

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