CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Plate Deadlifts

10 Plate Curls

10 Plate Front Squats

10 Plate Presses

Strength

Metcon (Weight)

3 SETS

20 DBL DB Hammer Curls

15 DB Bent Over Rows

10 Elevated Ring Rows

-Rest 1:30 b/t Sets-

Workout

Metcon (3 Rounds for reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 – Plate G2OH (45/35)

TABATA 2 – Plate Gun Hold

TABATA 3 – Plate Thruster

-1:00 Rest b/t Tabatas-