CrossFit 219 – CrossFit

A: Metcon (Time)

Teams of 2 for Time

– 100 Alternating Front Rack Lunges 95/65

– 400m Run

– 80 Push Press 95/85

– 400m Run

– 60 Hanging Power Cleans 95/65

– 400m Run

– 40 DB Box Step-Overs 50/35 (20″ Box)

– 400m Run

– 20 Pull-Ups

– 400m Run

SFL: Metcon (Time)

As a Team…

500 BURPEES
Work it out as a team if you all can’t make it together as to how many per person

THE CATCH:

1) A tire will be set up by the doors. Each teammate gets 3 pitches (60′ 6″). Each “strike” (in the tire opening), 10 burpees will be deducted

2) Each teammate will also get 2 Free Throws. Each make will deduct 10 Burpees

– 150 Burpee deduction is possible

– A target of 6″-ish above your raised arms will be the requirement for the burpee