CrossFit 219 – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 10 Ring Rows + MAX Jumping Jacks

MIN 2 – 10 Air Squats + MAX Alt. V-ups

Strength

Metcon (No Measure)

EVERY 2:00 FOR 4 SETS

5 Strict Pull-ups

15 Supinated Bent Over Row*

*Keep weight moderate.

Workout

Metcon (Time)

FOR TIME

200m Farmer Carry (53/35)

into…

7 ROUNDS

5 Pull-ups

10 Sit-ups

15 Air Squats

into…

200m Farmer Carry