CrossFit 219 – Introduction to CrossFit

Metcon (Time)

New Movement/Skills

– Thruster; hips below knees, full lockout position at the top

– OHS; keep bar positioned over mid-foot

– DU; Go over the concept and allow 5 minutes of practice

– Snatch; Use PVC, Wide grip, feet under hips, maintain lumbar, full hip extension, knuckles down until the end, focus on vertical bar path


“The Chipper”

500m Row

40 Alt Lunges

30 Thrusters 45/35#


10 OHS 45/35#