crossfit259

Every 6:00 ( 5 sets)15/12 Calorie Row6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)12/10 Calorie Row6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)9/7 Calorie Row *score time each set

2 Rounds100 Double Unders25 Overhead Squats (95/65)100 Double Unders25 Toes to Bar

5 min AMRAP10x50ft Shuttle RunAMRAP in the time remaining of5 Box Jumps (30″/24″)5 Strict Handstand Push Ups15 Air Squats -rest 5 mins- 5 min AMRAP10x50ft Shuttle RunAMRAP in the time remaining of5 Box Jumps (30″/24″)5 Strict Handstand Push Ups15 Air Squats

16 min AMRAP (Teams of 3) Partner 1: 10 Deadlifts (185/125)Partner 2: 10 Pull-upsPartner 3: 10-12-14-16-18-20… Calorie Air Bike(female calories: 7-9-11-13-15-17…) *Score is total calories completed on the bike. Partners must complete all the reps of their movement before rotating to the next station.

3 Sets (each for time)400m Run500/450m Row25 Burpee Variation*-rest 3:00 between sets- Set 1: Burpee Broad Jump (4/3ft)Set 2: Burpee over line (Line Facing)Set 3: Burpee to 6” target

6 RFT 10 Toes to Bar5/5 Hang Kettlebell Snatch (53/35)40 Double Unders

10 min AMRAP 2-4-6-8-10…..Dumbbell Front Squats (50s/35s)8 Ring Push Ups

3 RFT10 Deadlift (225/155)5 Bar Muscle Ups -rest 2:00- 2 RFT20 Hang Power Clean (135/95)10 Chest to Bar Pull Ups -rest 2:00- For Time60 Shoulder to Overhead (95/65)30 Pull Ups

For Time Team of 34 Sets (each/1:2)12/10 Calorie Air Bike10 Handstand Push Ups75ft Bodyweight Lunge

For Time (each section) 800m Run -at 8:00-30/24 Calorie Row30 Single Arm Alternating Devil Press (50/35)30/24 Calorie Row -at 16:00-800m Run