CrossFit 219 – CrossFit

A: Metcon (AMRAP – Reps)

Teams of 2

AMRAP 15 – Alternating Movements

– 14 Cal Row

– 7 Thrusters 95/65

– 7 Pull-Ups

—Rest 5 Minutes—

AMRAP 15 – Alternating Movements

– 9 Cal Row

– 9 Box Jump Overs 24/20

– 9 Reverse Ball (30/20) Toss (10’/9′)
Score total reps for both parts

B: Metcon (Time)

Summer Fitness League Week 4

For Time: See Below
There is an annual race in Chicago that I’ve always been interested in doing but never have. It’s called Hustle Up the Hancock. 1,632 individual steps (7 1/2 inch) or 816 (15″) if you take 2 at a time. I’m sure you see where I’m going…

Week 4 Event:

Each Team Member

1,632 – 7.5″ Step-Ups

—Or—

816 – 15″ Step-Ups

2 – 45# and 1 – 10# Black Bumper Plates for 7.5″

4 – 45# and 1 – 25# Black Bumper Plates for 15″

P.S The race allows you to take the elevator down but as you know, we don’t do things normally. We go up AND down with each step-up…Good Luck