CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10/8 Calories on the Bike (Increasing effort)

5 Inch Worms

8 Arm Haulers

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Into…

2 ROUNDS*

5 Behind the Neck Snatch Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Hang Muscle Snatches

5 Snatch Balance

*First round with PVC / Second round with BB

Workout

Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)|(65/45)

Strict Pull-up

Finisher

Metcon (Time)

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.

Endurance

Metcon (AMRAP – Reps)

2 Rounds

3:00 Stations

1:00 Rest b/t Stations

STATION 1

15 Up-Downs

then…

AMRAP Max Ball Slams

STATION 2

15 Up-Down

then…

AMRAP Max KB Swing(35/25)

STATION 3

15 Up-Down

then…

AMRAP Goblet Squats

STATION 4

15 Up-Down

then…

AMRAP Max Weighted Sit Ups (25/15)