CrossFit 234 – CrossFit
Strength
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
Metcon
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
Bulletproofing
800m Walk