CrossFit 234 – CrossFit

Home WOD

Metcon (Time)

80 Alternating Reverse Lunges

40 Hollow Rocks

20 Pike Push-ups

REST 2 Minutes

20 Pike Push-ups

40 Hollow Rocks

80 Alternating Reverse Lunges
https://youtu.be/1Jjjyp4uhks

Metcon (No Measure)

Tempo Jumping Squats (5×10)
(42X2)

*thats 4 seconds down, 2 second pause in bottom, Explode up into jump, 2 seconds reset at top

Strength

Metcon (Weight)

EMOM 8:00

1 Clean Complex of:

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
*start at 45% of 1RM and add 10-15# each minute as form allows. If you reach a near maximal effort before the 8th minute, reduce weight by 10-15# and continue.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Ladies: 35#

Bulletproofing

3:00 of Deadbugs with :10 holds

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