CrossFit 234 – CrossFit
Strength
Metcon (No Measure)
100 Seated Band Hamstring Curls AFSAP
Metcon
Metcon (Time)
Up and Back Ladder
10 Unbroken KB Swings (53#/35#)
1 Burpee
10 KBS
2 Burpees
etc. until you complete 10 KBS and 10 Burpees,
THEN reverse order, with 10 KBS + 9 burpees, 10 KBS + 8 Burpees, until you’ve returned to 10 KBS + 1 Burpee
Bulletproofing
Accumulate 2:00 Side Plank each side