CrossFit 234 – CrossFit


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.


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.