CrossFit 219 – NC30

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

1 – :30 Moderate Row → Row at workout pace

2 – :30 Up-Down w/step over the erg → Burpee over Erg

3 – :30 Moderate Bike → Bike at workout pace

4 – :30 Sit-Up

Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 10 Burpees Over Erg

-2:00 Rest-

EMOM x 8 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 20 Sit-Ups