crossfit259

5 sets (Every 4:00)18/14 Calorie Row (or Ski)12 Toes to Bar6 Power Snatch (135/95)

3 sets (Every 7:00)15-12-9Calorie Air Bike60-48-36Double Unders *score time each set

10 Wall Balls (20/14)5 Burpee Box Jump Overs (24″/20″)-rest 1:00-20 Wall Balls (20/14)10 Burpee Box Jump Overs (24″/20″)-rest 1:30-30 Wall Balls (20/14)15 Burpee Box Jump Overs (24″/20″)-rest 2:00-40 Wall Balls (20/14)20 Burpee Box Jump Overs (24″/20″)-rest 2:30-50 Wall Balls (20/14)25 Burpee Box Jump Overs (24″/20″) *score time each set

5 RFT15 Dumbbell Power Cleans (50s/35s)15 Dumbbell Bench Press (50s/35s)

3 sets5:00 AMRAP3x50ft Shuttle Runs10 Pull-ups3x50ft Shuttle Runs15 V-ups-Rest 3:00 between sets-(Each shuttle run rep is 25 feet down + 25 feet back)

5 RFT75 Double Unders15 Shoulder to Overhead (95/65)

For Time4-8-12-16-20-24Calorie Air BikeToes to Bar-Women’s Calories: 3-6-9-12-15-18

3 sets2:00 AMRAP20/16 Calorie RowMax Wall Ball (20/14) in the time remaining-rest 2:00 between sets- -into- 3 sets2:00 AMRAP10x50ft Shuttle RunMax Burpee to Bar-rest 2:00 between sets-

8 min AMRAP2-4-6-8…Handstand Push Ups4-8-12-16…Pull-ups -rest 4:00- For Time“Erase your reps” (start where you left off and go in reverse)

CHAD 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb)Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is