CrossFit 234 – CrossFit

Skill Work

10:00-12:00 to work on

Muscle Up

*Pick whichever needs more work, bar or rings, and practice kipping technique and transition technique. If you don’t have MU yet, work on transitions from the floor with either foot assist or band assist.

Metcon

Linchpin Test 8 (Time)

3 RFT

21 Deadlifts (185#/135#)

7 OHS (185#/135#)

*one barbell, no rack*
*Scale each to a weight you could do 1 round unbroken with. It’s ok to use 2 weights, but only 1 barbell.

Bulletproofing

Turkish Get-Ups (3×5) each side

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