CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

4 ROUNDS (8:00 CAP)*

10 Scap Push-ups → 10 Push-ups

:30 OH Plate Hold

10 Up-Downs → 5 Burpees

:30 HS Hold or Wall Walk Hold

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Bench Press*

MIN 2 – :45 Plank Hold

*Start light and finish last set at workout weight.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150 Bench Press (135/95)*

*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.

-15:00 Time Cap-