CrossFit 234 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00

With a weighted backpack or relevant weighted object…

1 Power Clean

3 Thrusters

6 Reverse Lunges (holding weight in back rack position)

9 Back Squats

12 Burpees over Object


Ralph (Time)

4 Rounds for time of:

8 Deadlifts, 250#

16 Burpees

3 Rope Climbs, 15′

600m Run
In honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006
To learn more about Ralph click here
Ladies: 175# DL


Calf Stretch (x3-4) each leg

Banded Leg Extensions (100 reps AFSAP)