CrossFit 234 – CrossFit


Sled Walk

Less Equipped:

800m Walk with any weighted object. Avoid farmers carries, and carry the load on the shoulders, preferable a weight backpack or similar


Murph Rebound (Time)

400m Run

Rest 1:00

40 Burpees

Rest 1:00

300m Run

Rest 1:00

30 Weighted Abmat Sit-ups (50#/35#)

Rest 1:00

200m Run

Rest 1:00

20 Alt. Dumbbell Snatch (50#/35#)
Less Equipped:

*substitute load for sit-up with a KB or other weighted object

*can use a DB for the KB Swings, or other similar weighted object


800m Walk