CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (2211)

14 Alt. Groiners

15ft Duck Walking

Strength

Back Squat (1 RM)

15 Minutes to find your 1RM

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – Max Front Rack Lunge(95/65)|(75/55)

MIN 2 – Max Hanging Power Clean

MIN 3 – Max Knee 2 Elbow*

*Optional GHD Sit-up*

Endurance

Metcon (AMRAP – Reps)

2 Rounds

STATION 1

Tabata Row

STATION 2

Tabata DB Push Press

STATION 3

Tabata Sit-ups

STATION 4

Tabata Push-ups

*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)

so, S1>S2>S3>S4>S1>S2>S3>S4