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

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