CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Pass Throughs

:30 Cossack Squats

:30 Inch Worms

DL Focused Warm-up (with a barbell)

2 ROUNDS

5/5 RDL

:30 Mountain Climbers

10 Sumo Deadlifts

:30 Up-Downs

10 Deadlifts

:30 Strict Press

10 Push Press

:30 Shoulder Taps

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Endurance

Metcon (Time)

2 Rounds

3:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 400m or Row 500m

(plank hold remaining time)

STATION 2

Run 400m or Row 500m

(plank hold remaining time)

STATION 3

35 Burpees for Time

(rest remainder)

STATION 4

35 Burpees For Time

(rest remainder)
Score accumulated time running, rowing, burpeeing