CrossFit 234 – CrossFit


Deadlift (5×5)

*Build to a heavy, sub-maximal set of 5 by adding weight each set. Start around 50% of old 1RM.


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)

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.


Overhead Banded Shoulder Distraction x4 each side

Couch Stretch x4 each side