CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Cal Bike

10 Samson Lunges

10 Barbell Deadlifts

5 Bar Facing Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

30/20 Cal Cal Bike

20 Back Rack Lunges (95/65)

10 Bar Facing Burpees

Strength

Metcon (No Measure)

POST WORKOUT STRENGTH

5 SETS

10 Slow V-Up + Tuck-Up*

*1 Rep = 1 V-Up + 1 Tuck-Up

-:30 Rest b/t Sets-