CrossFit 219 – Introduction to CrossFit

Metcon (Time)

New Movements/Skills

– Slam Balls – Arms fully extended at the top – Follow down in a squat

– Squat Cleans – Catch barbell at the bottom of the squat position, or catch in a power position and continue downward movement to bottom of squat


5 Rounds

15 Ball Slams 20/15#

10 Squat Cleans 65/45#

5 Bar Facing Burpees