CrossFit 234 – CrossFit
Strength
Strict Ring Dips (5×5)
S: Band or floor assist
*tailor the movement to a level that can still be performed unbroken each set
Metcon
Metcon (AMRAP – Rounds and Reps)
On a 14:00 Clock:
0:00-7:00
AMRAP
7 OHS (95#/65#)
7 Strict Pull-ups (S: Ring Row)
14 Double Unders
Clean and Jerk (1×1)
From 7:00-14:00
Set a 1RM Clean & Jerk
Bulletproofing
Weighted GHD Hip Extensions (3×15)
GHD Plank (3x :30)