CrossFit 234 – CrossFit


Metcon (Time)


Box Jump Overs (24″/20″)

Power Cleans (115#/85#)

C2B Pull-ups (S: pull-ups/banded/ring row)

Front Squats (115#/85#)

Lateral Burpees Over Bar

Push Jerks (115#/85#)
Your barometer for weight to use should be one that can be performed for 25 unbroken Push Jerks when fresh. If you fail to heed this metric, you’ll wind up with an hour long workout and completely blow the stimulus. Box Overs, Burpees and Squats should be considered as steady state movements. This means, slow or fast, you should not be breaking these up. The cleans should be considered in small unbroken sets, or fast singles (no ghosting your bar). The pull-ups and jerks shouldn’t exceed (3) sets per round