CrossFit 234 – CrossFit
Strength
Single Arm RDL + Row (3×10)
3×10 each side
Metcon
Omar (Time)
For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Ladies: 65#
At home/no barbell: Object Facing Burpees
**15:00 Time Cap**
*This can be done with a single DB or KB or Weighted Backpack.
For the show-offs with a barbell, prescribed loads are (95#/65#)
Bulletproofing
A.)Tabata Hollow Holds
Rest 2:00
B.) Tabata Superman Holds