CrossFit 234 – CrossFit


Front Squat (4×8)

*start light and add weight each set, ending with a moderately heavily final set of 8.

Front Squat (5×8)

Home WOD (Less Equipped)

*Using a pair of OR single DB/KB/Similarly Weighted Object. If using a single object, switch front rack side every 4 reps.


Metcon (Time)

50 KB/DB Swings

50 KB/DB Clean and Jerks

50 KB/DB Snatches
*switch hands every 5 Reps. Can also be performed with a similarly weighted object like a jug of liquid with a solid handle.


Wrist/Forearm stretch on floor for 2:00 total

Accumulate 4:00 of Plank from forearms