crossfit259

4 sets12 GHD Sit Ups (Or V-Ups)6 Bar Muscle Ups (Or 12 Chest to Bar)6 Squat Snatch (135/95)12 GHD Sit Ups (Or V-Ups)-rest 1:1 between sets-

15 min AMRAP 200m Run1-2-3-4-5-6. . .Wall Walks*Run is equal to 4 reps (1 rep = 50m)

27-21-15Wall Balls (20/14)15-12-9Burpee Box Jump Overs (24″/20″)-rest 3:00-21-15-9Wall Balls (20/14)12-9-6Burpee Box Jump Overs (24″/20″)-rest 2:00-15-12-9Wall Balls (20/14)9-6-3Burpee Box Jump Overs (24″/20″) *score time each set

Teams of 25000/4500m Row*Partner moving onto rower must complete 50 double unders before rowing each time partners switch. *The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

3 Rounds12/10 Calorie Air Bike9 Clean and Jerks (95/65)-rest 3:00-3 Rounds10/8 Calorie Air Bike6 Clean and Jerks (135/95)-rest 3:00-3 Rounds8/7 Calorie Air Bike3 Clean and Jerks (185/125)

Teams of 2 30 min AMRAP 300′ DB Front Rack Carry (50s/35s) 50/40 Cal Air Bike 300′ Synchro Walking Lunges

2 Rounds for Time:3 Minute Run (easy pace)30 Sit Ups30 Bodyweight Walking Lunges2 minute Run (moderate pace)20 Russian Twists (L+R=1)20 Alternating Step-Back Lunges1 minute Run (fast pace)10 V-Ups10 Jumping Lunges (total)

4 sets: (Every 5:00)12/10 Calorie Row15 Thrusters (45/35)12/10 Calorie Row10 Burpee over Rower

3 sets:4:00 AMRAP3 Box Jumps (30″/24″)200m Bike Erg (6/5 Calorie Air Bike)1 Power Snatch (135/95)-rest 2:00 between sets-

Every 3:00 (5 sets)75 Double Unders10 Bench Press (155/95) *score time each set