CrossFit 219 – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Rotations (each arm)

7 Front Rack Tempo Push Press (2121)

5 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderately for all three sets. Bar should start on ground.

Workout

Cool Down

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Endurance

Metcon (Time)

5 Rounds

20 Air Squats

20 Cal Bike

20 Sit-ups

20 Shoulder Press