CrossFit 234 – CrossFit
Strength
Metcon (Weight)
Clean Complex (8×1)
1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat
*low hang is just above the knee
*build to a single heavy complex with good form. If you hit a complex that lost form, drop weight for the next complex
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
15/10 Cal. Bike
5 Strict Pull-ups
10 Alt. Pistol Squat
*Tailor pull-ups to ring rows (no kipping)
*Tailor Pistols to a box
*sub for bike ONLY if equipment needs require: Ski 350/300m