CrossFit 234 – CrossFit
Strict Pull-up (5×5)
*Tailor to difficult ring rows or bent over KB/DB rows. If weight is light for sets of 5, increase reps to a challenging yet doable scheme.
Metcon (AMRAP – Reps)
(4) 3:00 AMRAPs
200m Run Buy-In
38 Air Squats
19 Alt. DB Snatch (50#/35#)
Rest 2:00 between AMRAPs
Every AMRAP starts with a 200m run and then goes into the AMRAP of squats & snatches in the remaining time of each 3:00 block.
Score is total reps completed for all 4 AMRAPs. The run = 1 rep. The run + 1 round = 58 reps. Happy Math!
Overhead Weighted Sit-ups (4×15)
*weight starts locked out over chest when laying on floor, as you sit up, arms become extended overhead in lockout to finish the sit-up. Can use DB/KB/any weighted object