crossfit259

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-

8 min AMRAP 300 DUs 20 DB Farmer Carry Reverse Lunges (50s/35s) 20 DB Front Rack Reverse Lunges (50s/35s) 20 SA DB Overhead Reverse Lunges (50s/35s) *OH Lunges are 10 ea. L/R

Partner WOD (Teams of 2, 1:1) For Time 50-40-30-20-10 Cal Bike *40-32-24-16-8 Women’s Cals

For Time 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run