CrossFit 234 – CrossFit
Strength
Back Squat (5×2)
@ 87%
Metcon
Down Up (Time)
12-9-6-9–12
Deadlift (315#/220#) (S:275#/185# – 225#/155# – 165#/115#)
Bar Facing Burpees
**TIME CAP 6:00**
*this MUST be a weight that can be lifted unbroken most if not the entire workout*
Bulletproofing
Reverse Hyper (4×15) @20% of 1RM Back Squat
Pigeon Stretch on floor or box (x4) each side