CrossFit 219 – CrossFit

A: Metcon (Time)

For Time:

-80 Double Unders

-40 KBS 70/53

-20 Ring Dips

-10 Bar Muscle Ups

-20 Ring Dips

-40 KBS

-80 DU’s
20 Minute Cap

B: Metcon (No Measure)

EMOM 15 (3 Sets)

-M1 Supine Ring Rows x (8-10 Reps)

-M2 Side Plank Left (:45 Seconds)

-M3 Side Plank Right (:45 Seconds)

-M4 Reverse Snow Angels x (15 Reps)(slow and controlled)

-M5 Hollow Hold(:30 Seconds)