CrossFit 234 – CrossFit

Skill Work

Take up to 10:00 to practice:

Triple Unders or Double Unders

*if you have a max UB set of dubs of 100 or more, practice triple unders. If your max dubs are 15-99, work to set a new PR. If your max set is < 15, work on consistent sets of 10.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 13:00

30 Double Unders

4 Power Cleans (205#/135#)
*Power Clean Substitutions:

-8 DB/KB Clean and Jerks (4 Right/4 Left)

-8 Burpees to Target (16″/12″)


Weighted Glute Bridge Holds (30x :05)AFSAP

Spend 2:00 on Calf Stretches