CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run or 1:00 Bike

15 Banded Pull-aparts

10 Banded High Pulls

10 Banded Strict Press

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 4 Thrusters*

MIN 2 – 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups