TGIF

CrossFit 234 – CrossFitMetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Thursday

CrossFit 234 – CrossFitSkill Work10:00 to Work on; Double Unders *if you’ve already achieved 100 UB dubs, practice triple unders *this is a good time to practice and maybe set a new UB double under PR!MetconMetcon (Time)5 RFT 30 Double Unders (1/2 Dubs OR 2•1...

Wednesday

CrossFit 234 – CrossFitStrengthPendlay Row (4×6)*stay conservative in loading and execute with perfect formMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 12:00 3 Bear Complex (135#/95#)(M55+:105#/70#) 200m Run*One rep of the Bear Complex is; 1 Power...

Tuesday

CrossFit 234 – CrossFitStrengthMetcon (Weight)EMOM 8:00 1 Power Clean + 3 Push Jerks *add weight every 2:00 as form allowsMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 4:00 12 KB Swings (53#/35#) 8 T2B Rest 2:00Metcon (AMRAP – Rounds and Reps)AMRAP...

Monday

CrossFit 234 – CrossFitStrengthHalf Kneeling Bottoms Up KB Press (3×5)https://youtu.be/y7DoDsez2xs3x5 each armMetconBoat Race (Time)3 RFT 500m Row 400m Run *Rest 3:00 Between Rounds