CrossFit 234 – CrossFit
Strength
Kang Squats (5×5)
*start VERY light and add gradually IF needed. This is not a lift that should ever be maximal effort.
*can hold a single weight against the chest or behind the neck, or double weight (KB/DB) on the shoulders
https://youtu.be/C6kQRA3pEws
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00
16 Alternating SA Devils Press (50#/35#)
8 Burpees over DB
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00
16 SA DB Thrusters (8 R/ 8 L)
8 Hand Release Push-ups
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00
16 SA DB Deadlifts (8 R/ 8 L)
8 Plank DB Pull Throughs
Bulletproofing
3:00 of Bird Dog with 10 second holds