Thursday

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

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