CrossFit 234 – CrossFit
Metcon
Metcon (Weight)
EMOM 8:00
1 Snatch Complex of:
3 Snatch Deadlift + 1 Hang Power Snatch + 2 OHS
*start at 50% of 1RM and add 10#/5# every 2:00
Hitman (Time)
3 RFT
10 Back Squats (225#/155#)
400m Run
*barbell must be pulled from the floor
Bulletproofing
Barbell Roll Outs (3×8)
Home WOD
Metcon (Time)
4 RFT
400m Run
50 Air Squats
*Google Maps has a free downloadable tool called “FreeMapTools” for any mobile device that allows you to map distances in any metric.