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.


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


P1 – Deadlift

P2 – Run

—Then go to ball slams—


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