CrossFit 234 – CrossFit


Tempo Strict Press (6×4)


*start light and only add weight as needed. can be done with barbel, KB or DB. If using a KB or DB, do one arm at time.


Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

5 Strict Pull-ups

10 Push-ups

5 Strict T2B

10 Air Squats
*for less equipped athletes, sub bent over KB or DB rows (5 each side) for pull-ups, and sub strict and controlled V-ups while holding a pvc pipe/broomstick/hockey stick/similar object for ST2B.


3 Rounds (not for time)

20 Side Plank Raises Right Side

20 Side Plank Raises Left Side

:45 Table Top Plank Hold (arms fully extended)