CrossFit 234 – CrossFit
Metcon
Metcon (Weight)
EMOM 8:00
Snatch Complex
1 Hang Snatch + 1 High Hang Snatch + 1 Snatch Balance
*perform at 55-65% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
21 GHD Sit-ups (S: abmat sit-ups)
15 Pull-ups (S:banded/ring row)
9 HSPU (S: 10 Alt. Shoulder Taps/Pike HSPU)
Bulletproofing
(2) sets of at least (4) stations on the Crossover Symmetry System