crossfit259

Partner WOD (Teams of 2) For Time 100 Burpees Over Rower 100/80 Cal Row *one partner works at a time

15 min AMRAP 1-2-3 Rope Climbs (or 5-10-15 Elevated Ring Rows) 5-10-15 Cal Air Bike (Women 4-8-12) *restart after 3 climbs, 15 cals

7 min AMRAP 5 Box Jumps (30″/24″) 7 T2B 9 Wall Balls (20/14)

For Time 75 Bench Press (135/85) *every time you break, complete 10 DB Bent Over Rows (50s/35s) -rest 5 mins- 75 Ring Rows *every time you break, complete 10 Bench Dips

For Time 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24″/20″) HSPUs

3 RFT 400m Run 30 GHDSUs (or V-ups) 20 Wall Balls (30/20, or 20/14 to a 11’/10′)

Part A: 3 sets 3 min AMRAP 5 Power Cleans (185/125) 10 Bar-facing Burpees Max Cal Bike -rest 3 mins between sets- *after the third set, rest 3 mins and start part B- For Time 15 Power Cleans (185/125) 30 Bar-facing Burpees 45/36 Cal Bike

10 min AMRAP 5 Bar MUs 25 Crossover Singles 20 KB Reverse Lunges (53/35) -rest 5 mins- 10 min AMRAP 60 SUs 15′ HS Walk 15 KBS (53/35) 15′ HS Walk

Every 4 mins (4 sets, each for time) 10 Hang Power Cleans (155/105) 15 Strict HSPUs 10 Hang Power Cleans (155/105)

(Teams of 2) For Time M/M- 4000m Row F/F- 3400m Row M/F- 3600m Row *one partner rows at a time, switch as desired.