CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 7:00
(2) Squat Clean
*no touch and go. Reset for each rep
*start light and add weight as needed throughout. Ending no heavier than 70% of 1RM
Home Strength:
Single DB/KB Squat Cleans (2 each side each minute)
Metcon
Metcon (Time)
3 RFT
15 Hang Power Clean & Jerk (115#/75#)
15 Front Squats
350m Run (original 400m loop)
Home WOD:
3 RFT
16 Single DB/KB/other object HPC&J (8/8)
16 Front Squats w/ single DB/KB (8/8)
350m Run