crossfit259

10 min AMRAP20 GHD Sit Ups (Or V-Ups)20 Box Jumps (24″/20″)20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP10 GHD Sit Ups (Or V-Ups)10 Box Jumps (24″/20″)10 Kettlebell Swings (53/35

For Time21-15-9Burpees42-30-18Wall Balls (20/14)

9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans (155/105) + 3 Wall WalksRound 4: 6 Power Cleans (155/105) + 4 Wall WalksRound 5: 6 Power Cleans (155/105) + 5 Wall WalksRound 6: 6 Power Cleans (155/105) + 6

2 RFT30 Kettlebell Goblet Squats (53/35)30 Step Ups (24″/20″)30 Kettlebell Swings (53/35)30 Box Jumps (24″/20″) (OR Step Ups holding KB)

4 sets (1 set every 5:00)Even Sets: (0:00, 10:00)15/12 Calorie Row15 Burpee Broad Jumps (4/3ft)15/12 Calorie Row Odd Sets: (5:00, 15:00)15/12 Calorie Air Bike15 Burpee Broad Jumps (4/3ft)15/12 Calorie Air Bike *score time each set

10 RFT200m Run3 Bar Muscle Ups

3 RFT12 Thrusters (65/45)12 GHD Sit Ups (Or V-Ups)24 Crossover Single Unders Or 48 Double Unders -rest 3:00- 3 RFT12 Thrusters (65/45)12 GHD Sit Ups (Or V-Ups)24 Crossover Single Unders Or 48 Double Unders

2 min AMRAP (6 sets)20/15 Calorie Air BikeMax Distance Farmers Carry(DBs 70s/50s) Or (Kettlebells 70s/53s)-Rest 1:00 Between sets-

4 RFT 20 Toes to Bar4 Wall Walks

15 min AMRAP 20 Deadlifts (115/80)50 Double Unders100ft Walking Lunge50 Double Unders10 Hang Power Cleans (115/80)