CrossFit 234 – CrossFit
Metcon
Metcon (Time)
1 Mile Run
50 Alt. Pistol (tailor doing this to a target like a box or chair)
30 Double DB Hang Power Cleans (50#/35#) (if you have 1 DB, switch arms every 5 reps)
Bulletproofing
A.) 100 Sit-ups for Time
B.) GH Raises (4×8) *can be done as shown in video with a partner, or with a weighted barbell or heavy object holding feet/heels down