CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Scap Pull-ups

10 Kips Swings

10 V-ups or Tuck-ups

10 Plate Presses

10 OH Plate Lunges

Strength

Metcon (No Measure)

3 SETS

20 Banded Lat Pull-downs

15 DB Lat Pull-Overs

7 Pull-ups

-1:30 Rest b/t Sets-

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 200m/150m Row

MIN 2 – 8 Renegade Row (35/25)