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


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


A.) Seated Leg Lifts over a KB (3×30)

B.) Bird Dogs (3×20) with :10 holds