CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

30 Mountain Climbers

5/5 DB Arm Haulers

5/5 SA SL Deadlift

Strength

Deadlift (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3-6-9…and so on

Deadlifts (155/105)

Toe 2 Bar or Hanging Knee Raise

Burpee Over Bar