CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Set 1 – 75% x 5

Set 2 – 80% x 5

Set 3 – 85% x 5+

These are your working sets, work up to these peecentages

5+ means athlete performs max reps at that weight with the goal of at least 5.

20:00 Minute Clock

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or Push Press (135/95)

-10 Med Ball V-Ups after each round(20/14)

-14:00 Hard Cap-

Endurance

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

10/8 Cal Row

15 Push-ups

:30 Plank Hold

10/8 Cal Row

15 Burpees

:30 Plank Hold