CrossFit 219 – NC30

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP (TEAMS OF 2)

200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)

1 ROUND EACH*

P1: 10 Burpees w/Jump over the Slam Ball

P2: Alt. Bodyweight Reverse Lunges

*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!

Skill

Warm-up (No Measure)

ON A 5 MINUTE RUNNING CLOCK …

Double-Under Practice

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Slam Balls

20 Slam Ball Alt. Reverse Lunges

30 Double-Unders