CrossFit 234 – CrossFit


Kettlebell Single Leg Romanian Deadlift (4×8)

*Start light and add weight as form allows. Don’t get very heavy, focus on good reps.

Can be done with barbell/KB/DB/any weighted object. If using other than barbell, hold weight in opposite hand of planted leg.


The Green Mile (Time)

1 Mile Run

50 Pull-ups

30 Clusters (135#/95#)
**Time Cap 25:00**

*Tailor the run to be completed in under 11:00. Consider a run that’s 5:00 out and 5:00 back if your fastest mile time is over 11:00.

*Tailor pull-ups to bent over KB/DB/weighted object rows, and perform (50) in each hand. Clusters can be tailored to single arm implements performed as (20) in each hand.


Wrist/Forearm Stretch for 2:00

3:00 of Deadbugs with :05-:10 Holds