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.