CrossFit 219 – CrossFit

A: Warm-up (No Measure)

Warm-Up

Banded Scarcrow x 30-60 seconds per position

Banded Good Mornings x 30-60 seconds

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Muscle Clean from Hang x 3

Front Squat x 3

Tall Cleans x 3

Tall Jerks x 3

Rest as needed

B: Clean and Jerk (10 x 1)

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

C: Metcon (Time)

For time:

60 Calorie Row

30 Ground to Overhead (135/95 lbs)

D: Metcon (Time)

Endurance

4 Rounds

– 50 Calorie Row

– 25 DB Clean and Jerk(25/20)

– 15 DB Strict Press(25/20)