crossfit259

For Time 400-300-200-100-50mRun25-20-15-10-5Handstand Push Ups (or regular push-ups)Jumping Air Squats

21 min AMRAP 18/14 Calorie Air Bike9x50ft Shuttle Run3 Power Cleans (185/125)* Each shuttle run rep is 25 feet down + 25 feet back.

5 sets100 Double Unders25 Push Ups– Rest 1:00 between sets –

For Time:2000/1750m Row*Every 2:00 (including 0:00) perform 12 Toes to Bar

Teams of 25 Rounds (each)P1: 15 Dumbbell Bench Press (50s/35s)P2: 15/12 Calorie Air Bike*Both partners work at the same time and switch when both are completed -straight into- 3 min AMRAPMax Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time. * Score is time after the

15 min AMRAP10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

5 sets (Every 5:00)200m Run20 Hang Power Cleans (115/80)200m Run

10 Rounds10 GHDs (Or V-Ups)3 Wall Walks

For Time:100ft Single Dumbbell Walking Lunge (50/35)5 Wall Walks (OR 50ft Handstand Walk)25 Toes to Bar100ft Single Dumbbell Walking Lunge (50/35)10 Wall Walks (OR 100ft Handstand Walk)50 Toes to Bar100ft Single Dumbbell Walking Lunge (50/35)

Teams of 25 sets (each/1:1)30/24 Calorie Air Bike