CrossFit 219 – CrossFit

Death By Strict Pull-Ups (15 min CAP)

Weighted Pull-ups

Pull-Ups

Ring-Rows
Min 1 – 1 Rep

Min 2 – 2 Reps

Min 3 – 3 Reps

etc…

If performing Ring Rows, start at 2 Reps and increase by 2 reps each round

Record highest set

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10/8 Cal Assault Bike

10 Ball Slams 30/20
Scale slam ball weight as needed

Aim for 1 full round every :90