crossfit259

5 min AMRAP5-10-15. . .Dumbbell Bench Press (50s/35s)V-Ups -rest 1:00- 5 min AMRAP5-10-15. . .Ring Rows (Or Bodyweight Bar Rows)V-Ups -rest 1:00- 5 min AMRAP5-10-15. . .Dumbbell Bench Press (50s/35s)Ring Rows (Or Bodyweight Bar Rows)

Every 2:00 (7 sets)12/10 Calorie Air Bike3 Power Snatch (singles, build in weight)

For Time 15-12-9Hang Squat Clean (115/85)Burpee Box Get Over (30/24)Chest to Bar Pullups

For Time 100/80 Calorie Row-into-5 Rounds50 Double Unders10 Handstand Push Ups-into-100/80 Calorie Row

Open 21.1 For Time 1 Wall Walk10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21 Wall Walks210 Double UndersTime Cap 15:00 Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment

For Time 60/48 Calorie Air Bike90 Strict Sit Ups60/48 Calorie Air Bike

3 RFT 21 Dumbbell Deadlifts (50s/35s)15 Dumbbell Hang Power Cleans (50s/35s)9 Dumbbell Shoulder to Overhead (50s/35s)

3 Sets 3 min AMRAP 30/24 Calorie RowMax 50ft Shuttle Runs-rest 3 min between sets-* Each shuttle run rep is 25 feet down + 25 feet back.

11 min AMRAP 9 Chest to Bar Pull Ups7 Burpees over Bar5 Squat Snatch (115/85)

For Time 21-15-9Deadlifts (185/125)Handstand Push-Ups-into-15-10-5Deadlifts (275/185)50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts