(219) 237-0973 CrossFit 219, 400 Fisher St unit B, Munster, Indiana

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CF 18

CrossFit 219 - CrossFitA: Metcon (Time)800m Run -then 3 Rounds of: 20 Hanging Power Cleans 135/95 20 Shoulder to Overhead 135/95 20 Bar Over Burpees -then: 800m RunTeams of 2

CF 17

CrossFit 219 - CrossFitA: Metcon (Time)E8M for 32(4 Rounds) -20/15 AB Calories -15 Thrusters 95/65 -30 DU's -15 T2B -20/15 AB CaloriesNote time of each round Add 4 rounds of time for total time ** 3 second penalty for reps not completed **

Endurance 15

CrossFit 219 - EnduranceSame as Regular CFA: Metcon (Time)Same as Regular CF

Endurance 14

CrossFit 219 - EnduranceFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders40 Minute Cap

CF 16

CrossFit 219 - CrossFitA: Deadlift (6 x (1-5))Set 1 - 5 @ 75% S 2 - 3 @ 80% S 3 - 1 @ 85% S 4 - 5 @ 80% S 5 - 3 @ 85% S 6 - 1 @ 90%B: Metcon (Time)2 Rounds -20/15 Calorie Row -15 DL 225/155 -400m Run

Endurance 13

CrossFit 219 - EnduranceMetcon (Time)3 Rounds -25 DB Thrusters 35/25 -25 Ball Slams 30/20 -25 Sit-ups -25 Cal Row **E3MOM = 3 Burpees30 Minute Cap

CF 15

CrossFit 219 - CrossFitA: Metcon (No Measure)Gymnastics Every 2 Minutes for 18 - Station 1 - Muscle Ups(max reps in :45, rest 1:15) - Station 2 - 25' Handstand walk(sub 3 wall walks) -Station 3 - L sit(accumulate :45 in the 2 minutes)See Below for ScoringA1: Muscle-ups (Max in :45 x 3)Score total MU's from [...]

CF 14

CrossFit 219 - CrossFitA: Back Squat (6 x (1-5))Set 1 - 5 @75% S 2 - 3 @ 80% S3 - 1 @ 85% S4 - 5 @ 80% S5 - 3 @ 85% S6 - 1 @ 90%B: Metcon (AMRAP - Rounds and Reps)AMRAP 12 - 4 DB Hanging Power Clean 50/35 - 8 [...]

Endurance 12

CrossFit 219 - EnduranceMetcon (Time)5 Rounds -100 Jump Rope -30 Lunges -30 Sit-ups -30 DB Shoulder PressYou should not be able to do all 30 presses. Use a weight that it takes you 2-3 sets 30 Minute Cap

CF 13

CrossFit 219 - CrossFitA: Push Press (5 x (3-4))Rest 2 Minutes between SetsB: Metcon (Time)3 Rounds -500m Row -21 KBS 53/35 -12 Pull-Ups