crossfit259

16 min AMRAP16/13 Calorie Row8 Lateral Burpee Over Bar2 Clean and Jerks (185/125)

For Time 21-15-9Calorie Air BikeGoblet Squats (50/35)*Women’s Calories (16-12-8)-rest until the 8:00 mark-45/36 Calorie Air Bike45 Goblet Squats (50/35)

6 Rounds:2 Rope Climbs (or 6 Strict Pull Ups)25ft Handstand Walk (or 2 Wall Walks)4 Front Squats (185/125)25ft Handstand Walk (or 2 Wall Walks)(Scored by Time)

3-3-3-4 min AMRAP 15/12 Cal Echo Bike20 GHD Sit-ups (or V-Ups)Max Toes to Bar (until 100 repetitions are completed)-Rest 1:00 between AMRAPs-(Scored by Time)

Randy For Time: 75 Power Snatches, 75# / 55# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

For Time 30 Back Squats (135/95)45 Chest to Bar30 Back Squats (135/95)15 Bar Muscle Ups30 Back Squats (135/95)

4 Sets (1 set every 10 minutes)Odd Sets: (At 0:00 and 20:00)AMRAP 10 Minutes400m Run50m Farmers Carry (50s/35s)500/450m Row10 Strict Pull Ups Even Sets (at minute 10:00 and 30:00)AMRAP 10 Minutes400m Run15 Kettle Bell Swings (53/35)500/450m Ski 20 Goblet Lunges (53/35) (Scored by Reps per Set. Every 50m =1 rep).

20:00 Calorie Air Bike Testor20:00 Calorie Row Test(Scored by Average Watts or Total Calories)

Every 3:00 (7 sets)200m Run50 Double Unders12 Toes to Bar

10 min AMRAP5 Burpee Over Bar5 Shoulder To Overhead (115/75)10 Front Rack Step Back Lunges (115/75)