CrossFit 219 – CrossFit

A: Warm-up (No Measure)

Tabata(warm-up pace) x 2 sets each of:

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Walks

B: Metcon (AMRAP – Reps)

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many reps of the following movements as they can in the time it takes their partner to sprint 400 meters.

P1 – Sprint 400

P2 – AMRAP Deadlift

—Switch–

P1 – Deadlift

P2 – Run

—Then go to ball slams—

Movements:

Deadlifts (135/95)

Ball Slams (30/20)

Wall Ball Shots (20/14)

Box Jumps (24/20)
NO SANDBAGGING!!! The benchmark is 16:00 for your time(8 minute/mile). For every second you are over 16:00, you have to subtract a rep