CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press

MIN 2 – :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double Unders

Skill

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :40 Tuck Hold, Hollow Hold, or L-Sit

MIN 2 – :40 Max Double Unders
Score is total reps on DU.

Workout

Metcon (Time)

5 ROUNDS FOR TIME

10 DB Deadlifts (50/35)

8 DB Hang Squat Clean

6 DB Push Jerks

50 Double Under