CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Bench Press (5 x 5)

Workout

Metcon (Calories)

EVERY 3:00 FOR 4 ROUNDS

15 Burpees

15 Medball Sit-ups (20/14)

MAX Bike calories in remainder of time.
Score is number of Calories completed

Endurance

Metcon (AMRAP – Reps)

AMRAP 20

200m Row

20 DB Strict Press

200m Row

20 Jump Squats

200m Row

20 Situps
No score for row