CrossFit 234 – CrossFit
Strength
Snatch (1×1)
Take about 20:00 to set 1RM Snatch
*3 misses at the same weight and you’re done. Nonnegotiable.
Metcon
Metcon (AMRAP – Reps)
AMRAP 8:00
1 Deadlift (315#/255#)(S:60% of 1RM)
1 Box Jump (30″/24″)(S:24″/20″)
2 Deadlift
2 Box Jump
etc. adding one rep each moment each round
Bulletproofing
Kettlebell Armbar with rotation (3×5 each side)