CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Strength

Front Squat (3 x 3)

3 x 80%

3 x 85%

3 x 90%

These are your working sets, get there however you are comfortable

Workout

Metcon (2 Rounds for reps)

E2MOM x 16 MINUTES

Round 1 – Max Rope Climbs

Round 2 – Max Power Cleans 175/125

*Power Cleans are intended to be very heavy singles.

Minutes 1-2 are rope climbs or cleans

Minutes 3-4 are the other movement

Alternate movements each round
Score total rope climbs across workout as Round 1 Score total power cleans across workout as Round 2

Scale for Rope climb is Pull-ups (Strict to Banded Strict)

Endurance

Metcon (AMRAP – Reps)

AMRAP 30

25 Step Ups w/ Plate 35/25

20/15 Cal Bike

25 Plate Ground to OH

20/15 Cal Bike

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank