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