CrossFit 234 – CrossFit

Metcon

Regionals 14.7 (Time)

64 Pull-ups

8 OHS (205#/135#)

Rest 5:00 then straight into AMRAP below
Less Equipped:

-Substitute pull-ups for (64) upright DB/KB Rows, Alternating hands every 8 reps. If you only have a heavy DB/KB (53/50/35) then reduce reps to (32) total, and alternate hands every 4 reps.

-Perform (10) OHS with a single DB/KB, alternating hands each rep.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

5 Power Cleans (205#/135#)

200m Run

Rest 5:00 then straight into next AMRAP
Less Equipped:

-Perform 8 DB/KB Power Cleans, alternating hands every 4 reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

200m Run

20 Push-ups

Bulletproofing

800m Sled/Weighted Walk

*can get creative here, but ultimately tack on some extra weight to your body and walk. Keep chest up tall and focus on remaining balanced.

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