CrossFit 219 – CrossFit

A: Metcon (AMRAP – Reps)

Teams of 2 with 30 Minute running clock

Part 1: (First 10 minutes) 2K row

— Switch as necessary

— Only Row when partner is holding BB in DL Position 135/95

— Rest remainder of 10 minutes

Part 2: (Minutes 10-20) 800m Run (Both), then 120 KBS 53/35

— Only swing when partner holds push-up position on Bar

— Rest remainder of time if aplicable

Part 3: (Min 20-30) 2400m Bike (1.5 miles), then 120 Push-ups

— Switch as necessary

— Only Push while partner is holding BB overhead 95/65
Score is total reps completed (Max 5440)

1 Meter = 1 Rep

B: Metcon (Time)

Team 1/2 Marathon Row

— 21,097m —
– If all 3 teammates are present, break up as you like

– One can row more than the other. Breaks will do you good.

– Pairs: Row 14,066 switching when necessary. One can row more than the other

– Solo: Row 7,033…sorry, no breaks without the clock ticking

Score is team 21,097m time