CrossFit 219 – CrossFit

A: Warm-up (No Measure)

5 Minutes of Activity

Three sets of:

Good Mornings x 10

Right-Arm Suitcase Deadlift & Hold x 5 reps

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

Good Mornings x 10

Left-Arm Suitcase Deadlift & Hold x 5 reps

Med Ball Rotating Slams (Left) x 10 Reps

B: Deadlift (6 x 3)

Every 90 seconds for 9 minutes (6 sets):

Deadlift x 3 reps starting at 70% and working up to a heavy 3

Reset the barbell every time on the floor…do not perform these touch and go

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Thrusters 95/65

6 T2B

9 Russian KBS 70/53
Dustin is 40…that’s old

D: Metcon (AMRAP – Rounds)

ENDURANCE

EMOM 25

3 Thrusters 45/35

6 Sit-Ups

9 KBS Russian KBS 35/25