CrossFit 234 – CrossFit

Home WOD

Single Arm Upright DB Row (5×10)

(each arm)

*if you don’t have a DB, grab a gallon of water or load up a backpack with weight desired

Metcon (AMRAP – Reps)

Every 2:30 for 10 Rounds

200m Run

Max Reps Burpees in remaining time

*REST 1:00 between rounds

*score is total burpees performed


Banded Pendlay Row (5×8)

(Red Bands)
*start light, it’ll get spicy!

*band up the same way as banded deadlifts from last week, except the band will be outside of the grip for these


The Chief (AMRAP – Rounds and Reps)

(5) 3:00 AMRAPs in 19:00

3 Power Cleans (135#/95#)

6 Push-ups

9 Air Squats

REST 1:00 between AMRAPs


KB Turkish Get-Ups (5×3) each arm