crossfit259

20 min EMOM: Min 1: 40 sec. Cal Row Min 2: 40 sec. Sit-Ups Min 3: 40 sec. Ring Rows Min 4: 40 sec. Push-Ups *Score is total reps. Rest the remaining :20 in each interval.

“Partner Chad” For Time 1000 Step-ups on a 20″ Box (45#/35# rucksack or vest) Perform with a partner in teams of 2. CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave

For Time: 5-4-3-2-1 Snatch (185/125) *30ft HSW after each round **Power or Squat Snatch

Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Fight Gone Bad 3 Rounds For Total Reps in 17 minutes.1 minute Wall Ball Shots (20/14 lb)1 minute Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55 lb)1 minute Row (calories)1 minute Rest.

16 Sets for Time (with a partner): 400m Run *8 sets per partner -Score the total time; log the individual interval times

12 min AMRAP 15 Pull-Ups 3 Squat Cleans (245/165)

5 Rounds For Time 4 Wall Walks 8 Chest-to-Wall HSPUs 48 Double Unders

In teams of 4, for Max Calories… :15 Air Bike Rest :30 Air Bike Rest :45 Air Bike Rest :60 Air Bike Rest :45 Air Bike Rest :30 Air Bike Rest :15 Air Bike *Rest while teammates rotate turns. **Score is total calories for individual, log each set.

For Time: 15 Power Snatches (155/105) 15 DB Thrusters (35s/20s) 12 Power Snatches 15 DB Thrusters 9 Power Snatches 15 DB Thrusters 6 Power Snatches 15 DB Thrusters 3 Power Snatches 15 DB Thrusters