crossfit259

3 RFT15/11 Calorie Air Bike11 Burpees over 12″ block

For Time 30 Deadlifts (185/125)6 Strict Pull-ups30/24 Calorie Row6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30/24 Calorie Row 6 Strict Pull-ups 30 Deadlifts (185/125)

3 RFT 100 Double Unders30 V-Ups5 Wall Walks

Every 4:00 (6 Sets)15/12 Calorie Air Bike12 Box Jump Overs (24″/20″)9 Burpee to Bar

12 min AMRAP 1-2-3-4-5-6-7-8-9-10…Back Squats (135/95)10 Push Ups after each set

For Time 50/40 Calorie Row40 Alternating Hang Dumbbell Snatch (50/35)40 Toes to Bar40 Alternating Hang Dumbbell Snatch (50/35)50/40 Calorie Row

For Time 10 Power Cleans (135/95)200m Run8 Power Cleans (155/105)200m Run6 Power Cleans (185/125)200m Run4 Power Cleans (205/135)200m Run2 Power Cleans (225/155)200m Run

10 min AMRAP 12 DB Deadlifts (50s/35s) 8 DB Hang Power Cleans (50s/35s) 6 DB Push Ups (50s/35s)

5 RFT 20 Wall Balls (20/14) 15 T2B 10×50′ Shuttle Run *each shuttle run rep is 25′ down + 25′ back

Teams of 2:343/275 Calorie Air Bike– Every 3:00 (including at 0:00), stop and perform 11 Synchro BurpeesTeams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees. This workout was written in honor of the 343 firefighters who lost their lives