CrossFit 234 – CrossFit
Skill Work
10:00 to Work On:
L Sit in Rings
*work with your coach for progressions, starting with achieving a stable lockout position, then raising knees, then L Sit.
*if not yet stable in lockout on Rings, work with boxes.
Metcon
Metcon (Time)
25 Box Jumps (24″/20″)
9 BMU (M55+: C2B Pull-ups)
21 Power Clean (155#/105#)(M55+:125#/85#)
25 Box Jumps
9 BMU
15 Power Clean
25 Box Jumps
9 BMU
9 Power Clean
*cleans should be a weight you can execute 8-10 unbroken reps with
*scales for BMU;
1.) 9 C2B Pull-ups + 9 Ring Dips
2.) 9 Pull-ups + 9 Ring Dips
3.) 9 Ring Rows + 9 Pushups