CrossFit 234 – CrossFit

Strength

DB Bent Over Row (4×8)

*start conservative and increase load each set. NO KIPPING

Metcon

Metcon (AMRAP – Reps)

6 Rounds of 2:00 AMRAP :30 Rest

200m Run (S: 100m)

-AMRAP Deadlifts (155#/105#)(S:to a load that bear complex can safely be performed with)

-AMRAP Push Press

-AMRAP Pull-ups

-AMRAP Overhead Squats

-AMRAP Burpees Over Bar

-AMRAP Bear Complex (1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTK Press)

Bulletproofing

Overhead Band Stretch x4 each side

KB Russian Twists (3×20) *tap floor on each side to = 1 rep*

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