CrossFit 234 – CrossFit
Metcon
Doce (AMRAP – Reps)
Three 4:00 AMRAPs with 4:00 Rest Between
AMRAP from 00:00-4:00
27/22 Calorie Row
21 Power Cleans (135#/95#)
15 Burpee Box Jump Overs (24″/20″)
REST 4:00
AMRAP from 8:00-12:00
27/22 Calorie Row
21 Power Cleans (115#/80#)
15 BBJO
REST 4:00
AMRAP from 16:00-20:00
27/22 Calorie Row
21 Power Cleans (95#/65#)
15 BBJO
Less Equipped Version:
-Sub the Row for a 200m Run
-Execute the Power Cleans with a DB/KB or loaded backpack/duffle-bag
-BBJO can be done by jumping over your weighted implement
Score is total reps from all 3 AMRAPs. The runs will count as 27/22 reps, respectively.
Bulletproofing
Double Alternating Tabata Single Leg Elevated Side Plank
*this can be tailored to traditional side planks to maintain unbroken holds each round. This is TWO full Tabata time clocks running back to back.