CrossFit 234 – CrossFit


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