crossfit259

15 min AMRAP 19/16 Calorie Row19 Dumbbell Bench Press (50s/35s)

For Time 5x50ft Shuttle Runs10 Box Jump Overs (30″/24″)20 Kettlebell Swings (53/35)6x50ft Shuttle Runs12 Box Jump Overs (30″/24″)24 Kettlebell Swings (53/35)7x50ft Shuttle Runs14 Box Jump Overs (30″/24″)28 Kettlebell Swings (53/35)8x50ft Shuttle Runs16 Box Jump Overs (30″/24″)32 Kettlebell Swings (53/35)* Each shuttle run rep is 25 feet down + 25 feet back.

2 min AMRAP (5 sets)12/10 Calorie Air Bike10 Front Squats (115/85)Max Bar Facing Burpees-rest 2 min between sets- *score is # of burpees

10 RFT 35 Double Unders7 Toes to Bar2 Wall Walks

For Time 10 Squat Snatch (155/105)10x50ft Shuttle Runs30 GHDs10 Squat Snatch (155/105)30 GHDs10x50ft Shuttle Runs10 Squat Snatch (155/105)

5 Rounds1:00 Max Double Unders1:00 Max Push Ups1:00 Rest

For Max Total Distance Tabata Row (or Ski): 20 rounds20-seconds Max Distance Row (or Ski)10-second Rest

For Time 21-18-15-12-9-6Calorie Air BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)(Women’s Calories: 16-14-12-10-8-6)

Every 4:00 (4 sets)12 Toes to Bar16 Burpee Box Jump Overs (24″/20″)12 Toes to Bar

4 Sets (Every 5:00)5 Bar Muscle Ups (Or 10 Chest to Bar)10 Overhead Squats (95/65)5x50ft Shuttle Runs10 Overhead Squats (95/65)5 Bar Muscle Ups (Or 10 Chest to Bar)