crossfit259

15 min AMRAPBuy in: 45/35 Calorie Air Bike3 Rounds30 GHDs (V-Ups)30 Dumbbell Box Step Ups (35s/25s) (24/20)-in the remainder of time-Max Calorie Air Bike *score is second set of cals on bike

For Time 1-2-3-4-5-6-7-8-9-10Power Snatch (115/80)Burpee over Bar

3 sets (Every 6:00)2 Rounds15 Wall Balls (20/14)30 Double Unders15/12 Calorie Row30 Double Unders

4 RFT 400m Run 10 Clean & Jerks (155/105)

3 min AMRAP 30 V-Ups (or GHDSUs) Max Line-facing Burpees -rest 2 mins- 4 min AMRAP 30 V-Ups (or GHDSUs) Max Burpees to 6″ target -rest 2 mins- 5 min AMRAP 30 V-Ups (or GHDSUs) Max Burpee Broad Jumps (4’/3′) *score is reps of burpees only

7 RFT 10/8 Cal Bike 1 Rope Climb (or 3 Strict Pull-ups) 10 Box Jump Overs (24″/20″) 1 Rope Climb (or 3 Strict Pull-ups)

For Time 400m Row (or Run) 50′ HSW (or 4 Wall Walks) 600m Row (or Run) 75′ HSW (or 6 Wall Walks) 800m Row (or Run) 50′ HSW (or 4 Wall Walks)

4 RFT 100 DUs 20 T2B 10 Back Squats (185/125) *back squats are from the floor

Redwings 19 min AMRAP 400m Run w/object 19 Burpees *carry something around 45/25 lbs for the run. A Medball, slamball, sandbag, KB, DB, Plate, etc. This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Specials Operations Aviation Regiment who lost their lives in Operation Red

CFG24 Quarterfinals Workout 1 4 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch boxM: 135lb barbell, 50lb dumbbells, 20-inch box