CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Bike

8 Light KB Russian Swing

8 Light KB Hang Snatch

8 Goblet Squat

8 4-Way Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Slam Ball (30/20)|(20/15)

Cal Bike/Row
Mix it up

Cool Down

Warm-up (No Measure)

Foam Roll

Quad Smash

Static Stretches

Endurance

Metcon (No Measure)

Same as regular class – (you aren’t doing theirs, they are doing yours)