CrossFit 234 – CrossFit


Weighted Sit-ups (4×20)

*Can hold any weighted object against chest, DB, KB, Slamball, Weight Plate,

*Object. Reduce reps to 10-15 if your weight is on the heavier side…


Karabel (Time)

10 RFT

3 Power Snatch (135#/95#)

15 Wallballs (20#/14#-10’/9’)

“KaraBel Home Edition”

10 RFT

3 SA KB/DB Snatch (heavy as possible)

15 SA KB/DB Thruster (same weight)

*SA= Single Arm. Do an entire round with the Right Arm, and then switch to Left Arm the next, continue to alternated arms each round.


3:00 of Bird Dog with 10 second holds