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.

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