CrossFit 234 – CrossFit
Skill Work
Take about 10:00 to work on kipping for the first level movement you need it most, i.e. pull-ups, C2B, T2B, BMU, RMU
Metcon
Luce (Time)
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
Ladies = 14# Vest
35:00 Time Cap
Bulletproofing
A.) Seated Leg Lifts over a KB (3×30)
B.) Bird Dogs (3×20) with :10 holds