crossfit259

16 min EMOMMinute 1: 200m RunMinute 2: Max Single UndersMinute 3: Max Kettlebell Swings (53/35)Minute 4: Rest

4 sets:3:00 AMRAP10/8 Cal Row10 Box Jumps (20″)10 Dumbbell Push Press (50s/35s)*Rest 90 seconds between sets. When starting the next set, resume where you left off.

14 min EMOMMin 1: 40-seconds Max Calorie RowMin 2: 40-seconds Max Wall Balls (20/14)

For Time 300ft Odd Object Carry (100/70)-into-5 Rounds10 Dumbbell Push Press (50s/35s)50ft Dumbbell Front Rack Walking Lunge (50s/35s)-into-300ft Odd Object Carry (100/70)

3 Sets (Each for time, rest 1:1)15/12 Calorie Air Bike12 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike9 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike6 Burpee Box Get Overs (30″/24″)*Repeat from Aug 16th, 2022

12 min AMRAP 7 Hang Power Cleans (95/65)7 Toes to Bar21 Double Unders

14 min AMRAP7 Handstand Push Ups7 Box Jumps (30″/24″)7 Chest to Bar Pull Ups14 Wall Balls (20/14)

4 Rounds 12 DB Single Arm High Pull (each- RPE 7) 12 DB Crossbody Single Leg RDL (each-RPE 7) 15 Tempo GHD Hip Extension (4-1-1 tempo) 200′ DB Single Arm OH Carry (each -RPE 7)

For Time 25/20 Calorie Row100 Double Unders25/20 Calorie Row200 Single Unders25/20 Calorie Row100 Double Unders25/20 Calorie Row