crossfit259

10 min AMRAP 50 Double Unders10 Pull Ups10 Deficit Push Ups (4”/2”)

6 RFT10 Thrusters (95/65)12/10 Cal Row10 Bar Facing Burpees12/10 Cal Row

For Time 10-20-30-40Box Jump Overs (20″)40-30-20-10Toes to Bar*200m Run after each round

For Time 42 Kettlebell Swings (53/35)21/16 Cal Air Bike30 Kettlebell Swings (53/35)21/16 Cal Air Bike18 Kettlebell Swings (53/35)21/16 Cal Air Bike

5 Sets (New set every 6:00)3:00 AMRAP10 Strict Chin Ups15 Dumbbell Bench (50s/35s)*Max Calorie Row in Remaining Time-rest 3:00 between sets-

For Time 100ft Wall Ball Lunge (20/14)50 Hang Wall Ball Cleans (20/14)100ft Wall Ball Lunge (20/14)10 Wall Walks100ft Wall Ball Lunge (20/14)50 Hang Wall Ball Cleans (20/14)100ft Wall Ball Lunge (20/14) The ball can be held any way for the lunges. The cleans are hang squat cleans.

5 sets8 Power Snatch (95/65)200m Run8 Power Snatch (95/65)-rest 1:1 between sets- *score time each set

12 min AMRAPTeams of 2Partner 1:Max Air Bike CaloriesPartner 2:15 Box Jumps (24″/20″)15 GHD Sit Ups-Switch when sit ups are completed-

3 Rounds10 Front Squats (115/80)10 Bar Facing Burpees10 Pull Ups-At 15:00-For Time:30 Front Squats (115/80)30 Bar Facing Burpees30 Pull Ups *score 2 separate times