CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing

:20 Single Unders → :20 High Jumps → :20 Double Unders

:20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders

:30 DBL DB Overhead Hold→ 10 Alt. DB Press → 10 DB Strict Press

Strength

Push Press (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (Time)

6 ROUNDS FOR TIME

50 Double Unders

300m Row

12 Push Press (95/65)