CrossFit 234 – CrossFit
Metcon
Complex Fran (Time)
6 Bar Muscle Ups
9 C2B Pull-ups
12 Pull-ups
21 Thrusters (95#/65#)
6 Bar Muscle Ups
9 C2B Pull-ups
12 Pull-ups
15 Thrusters
6 Bar Muscle Ups
9 C2B Pull-ups
12 Pull-ups
9 Thrusters
*Scaling as follows;
BMU- Jumping BMU OR C2B Pull-up OR Jumping C2B Pull-up
C2B- Banded C2B OR Chin Over Bar Pull-up OR Jumping Chin Over Bar Pull-up
Pull-up- Banded Pull-up OR Ring Row
***Your coach will help tailor this workout for the individual athlete***
Bulletproofing
Banded Wrist Stretch x2:00
Bike for 6:00 OR Jog 800m