CrossFit 234 – CrossFit


Farmer’s Carry (6x100m)

Alternating Farmers Carry (walk) (6x100m)

*switch side after each walk. Rest up to 1:00 between carries. Can be done with any single weight, DB, KB, heavy jug of anything, small child, etc…


Metcon (AMRAP – Reps)

EMOM 12:00

Even: Max Reps Alt. Overhead Lunges (45#/35#)

Odd: 200m Run (scale to finish in less than the minute every round)
*This workout is BEST done with a weighted backpack or single weight plate. An empty barbell can be used for those show-offs that have one, but I call on you to use a jerk grip overhead.

**Score is total reps OH Lunges


Turkish Get-Ups (3×5) each arm

*use weighted backpack, KB, DB, small child, etc…