CrossFit 234 – CrossFit
Strength
Deadlift (5×5)
*Build to a heavy, sub-maximal set of 5 by adding weight each set. Start around 50% of old 1RM.
Metcon
Metcon (Time)
50 Wallballs (20#/14#-10’-9’)(M/S:20#/10#-9’)
40 Cal. Row
30 Alt. DB Snatch (50#/35#)(M/S:40#/25#)
20 Box Jump Overs (24″/20″)
15 Bar Muscle Ups (M/S: C2B Pull-ups/Jumping C2B Pull-ups)
“#eventonemorris”
Honoring the life of teen Games athlete, Jacob Morris. Jacob recently lost his life on December 13, just a few weeks after a heart surgery. Jacob had placed 7th in the world in his teen division (Boys 16-17) at the CrossFit Games this past summer.
Bulletproofing
Overhead Banded Shoulder Distraction x4 each side
Couch Stretch x4 each side