CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 Russian KBS (warm-up weight KB)

5 Burpees

Workout

Metcon (AMRAP – Reps)

Teams of 2

AMRAP x 30 MINUTES

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Burpees

*Every round, the Strict Pull-Ups go up by 1 rep, the KBS go up by 2 reps, and the Burpees go up by 3 reps.

**Wear a vest for Rx+ (20/14)
1 person works at a time, break up reps as you want

Finisher

Metcon (No Measure)

3 SETS

20 Wipers Over KB

20 V-Ups

-Rest as Needed b/t Sets-