crossfit259

Teams of 2 (1:1)12 sets (each)250/200m Row* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).

4 sets:30 Wall Balls (20/14)-2:00 recovery Air Bike between sets–straight into-4 sets:15 Burpee Box Jump Overs (24/20)-2:00 recovery Air Bike between sets- *Score is for the “working” part of each set and does not include the active recovery time.

5 sets1:30 AMRAP20/16 Calorie Air BikeMax Double Dumbbell Snatch (35s/25s) in Remaining time-Rest 2:30 between sets-

For Time 100-80-60-40-20Double Unders30-25-20-15-10Stick Sit Ups

For Time50/40 Calorie Row75 Hang Dumbbell Power Cleans (50s/35s)50/40 Calorie Row

5 sets2:00 AMRAP200m RunMax V-Ups-Rest 1:00 between sets-

15 min AMRAP 10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

For Time 30/24 Calorie Air Bike30 Pull Ups30/24 Calorie Air Bike15 Chest to Bar30/24 Calorie Air Bike30 Pull Ups

2 Sets:3 Rounds12 Single Arm Dumbbell Thrusters (6 per side) (50/35)50ft Single Dumbbell Walking Lunge (50/35)36 Double Unders-rest 3:00 between sets-

For Time 21-15-9Calorie Air Bike (Women: 15-12-7)Power Snatches (95/65)