CrossFit 234 – CrossFit
Strength
Metcon (Weight)
Snatch Complex (8×1)
1 Squat Snatch + 1 Low Hang Squat Snatch + 1 OHS
*build to a single heavy complex with good form. If you hit a complex that lost form, drop weight for the next complex
Metcon
Metcon (Time)
27-21-15-9-6-3
Devils Press (40’s/30’s)(M55+:30’s/20’s)
GHD Sit-ups (M55+: abmat)
*tailor to abmat sit-ups if you haven’t done GHD sit-ups in 30+ days