CrossFit 234 – CrossFit
Metcon
Mile High (Time)
800m Run
50 Power Snatch (75#/55#)
800m Run
7 Rope Climbs (S: 2•1)
800m Run
50 Bar Facing Burpees
*tailor the run distance to be completed in under 4:00 each time.
Bulletproofing
Spend 5:00 stretching, making sure to include calves and wrist/forearm
Home WOD
Metcon (Time)
For Time
400m Run
50 Air Squats
400m Run
50 Push-ups
400m Run
50 Sit-ups
400m Run
*tailor the run distance to something you can complete in 3:00 or less each round.