crossfit259

6 Sets (each for time) 10/8 Cal Bike 14 Barbell Reverse Lunges (95/65) 50′ Broad Jump (or 15 Russian KBS 32/24kg) -rest 3 mins between sets-

Isabel For Time: 30 Snatches, 135# / 95#

30 min AMRAP 400m Run 5 Rounds of “Strict Cindy” *1 rd of Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats

For Time 10-9-8-7-6-5-4-3-2-1 Double DB Shoulder Press (50s/35s) *Complete 5 Ring Dips or 10 Bench Dips after each set.

For Time (tabata format) 100 Back Squats (95/65) -straight into- 100 Abmat Sit-ups *sit-ups are not on a tabata timer

15 min AMRAP 9-15-21-27 Alt. DB Snatches (50/35) DB Reverse Lunges (50/35) -in remaining time- Max Rounds of: 2 Wall Walks 50 DUs *score is max rounds of wall walks/DUs

For Time 100/80 Cal Bike 100/80 Cal Row *partition as desired.

12 min AMRAP 200m Run 10 Strict Pull-ups -rest 2 mins- 12 min AMRAP 200m Run 20 Push-ups -rest 2 mins- 12 min AMRAP 200m Run 30 Air Squats

Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

5 Rounds (each for time) 12/10 Cal Row 10 GHDSUs (or stick sit-ups) 12/10 Cal Row 10 V-ups -rest 1:1 between rounds-