CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

4 Lengths Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Strength

Back Squat (1 x 3)

12 minutes to work to a heavy 3

Workout

Metcon (Time)

21-15-9

Russian KBS 70/53

Burpee over KB

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Endurance

Metcon (AMRAP – Reps)

6 Rounds

1:00 Max Sumo DL 75/45

1:00 Hang Power Clean

1:00 Max Stirct Press

1:00 Max Distance Row