CrossFit 219 – CrossFit

A: Bulgarian Split Squat (1 x 8)

4 Sets Building to heavy

BSS x 8 each leg (Use DB’s or KB’s)
Superset with Bent Over BB row with 1 Minute rest between movements

B: Bent Over Row (1 x 8)

– 4 Sets building to heavy

– Use Barbell

– Superset with BSS resting 1 minute between movements

C: Metcon (Time)

For Time:

– 1000m Row

– 100 Air Squats

– 75 KBS 53/35

– 50 Front Rack KB Alt Lunge (Switch arms as Necessary) 53/35

– 75 KBS

– 100 Air Squats
Use a medball as a depth gage for the squats