crossfit259

5 Sets (each for time) 10/8 Cal Bike 20 Wall Balls (20/14) 50 DUs -rest 1:1 between sets-

5 Sets (each for time) 4 Shuttle Runs (50′) 8 Burpee Box Jump Overs (24″/20″) -rest 1:1 between sets- *each shuttle run is 25′ down + 25′ back (50′ total)

Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest

For Time 75 Air Squats 25 Push-ups 50 Wall Balls (30/20) (or 20/14 to a 11’/10′ target) 25 Push-ups 75 Air Squats

5 Sets (each for time) 5 Shuttle Runs (50′) 1 HSW (25′) (or 2 Wall Walks) 5 Shuttle Runs (50′) 1 HSW (25′) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets-

4 RFT 15/12 Cal Bike 15 T2B 100′ Farmer Carry (70s/50s) 5 BMUs

7 min AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30″/24″)

For Time 6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 C2B Pull-ups

8 Sets: :30 Max DB Bench (35s/25s) :30 Max Sit-ups :30 Rest *score: total bench reps as round 1 and total sit-ups as round 2

15 min AMRAP 10 Shuttle Runs (50′) 5 Wall Walks 10 Shuttle Runs (50′) 15 Deadlifts (185/125)