(571) 406-4443

W.O.D.

Tuesday

CrossFit 234 – CrossFit

Strength

Romanian Deadlift (4×6)

**start light and add weight as form allows. We are NOT searching for max effort on final set.

Metcon

Vengeance (Time)

7 RFT

4 Snatch (135#/95#)

6 C&J (135#/95#)

9 Deadlifts (135#/95#)
*This was one of the most tragic losses of life in a US military training mission. We want to especially honor the life of LtCol Thomas Budrejko (AH-1W Pilot), the late husband of Dianna DiToro, who was part of our CF234 community while stationed at Quantico Marine Corps Base.

Bulletproofing

Scorpion Stretch (x10) each side

Dragon Flags (3×6)