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
Strength
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
Metcon
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
Bulletproofing
KB Turkish Get-Ups (5×3) each arm