CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex (All SA, 3R/3L)

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

Weightlifting

Snatch (5 x 1)

E3MOM for 5 Rounds

-2 Snatch Grip DL (Hips Lower than usual)

– 2 High Hang Power Snatch

– 1 Snatch (Full)

Workout

Metcon (Time)

3 Rounds

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

Endurance

Metcon (Distance)

AMRAP 25

3 Rounds

– 50 Single Unders

– 25 Step Ups or Box Jumps

– 25 Box/ Bench Dips

– 50 Skaters

then…

Max Meters Row in remaining time