CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Strength

Deadlift (5 x 3)

12 Minutes to work to a heavy 3

Metcon

Metcon (AMRAP – Reps)

1. AMRAP x 4 MINUTES

Double KB(2)-(53/35) or DB(2)-(50/35) Deadlift

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike

**Count all reps including Burpees

Endurance

Metcon (AMRAP – Reps)

2 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

Tabata Row for Cals

STATION 2

Tabata Mountain Climbers

STATION 3

Tabata KB or DB Swing

STATION 4

Tabata Step-Ups

*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)