crossfit259

Flight Simulator For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs *each set of DUs must be unbroken. If you trip, restart that set, not the entire workout.

16 min AMRAP 14 Alternating Hang DB Clean & Jerk (50/35) 12 Burpee over DB 10 T2B

5 RFT 10 Shuttle Runs (50′) 15/12 Cal Bike 25′ HSW (or 2 Wall Walks)

5 Sets (each for reps) 2 min AMRAP 300/250m Row Max BMUs (or Burpee Pull-ups) -rest 2 mins between sets-

Crossfit Games Open 20.1 10 rounds for time of:8 ground-to-overheads, 95 lb/65lb10 bar-facing burpees Time cap: 15 minutes

For Time (Teams of 2) 200/160 Cal Row *One partner rows while the other performs 10 DB Thrusters (50s/35s) before switching places.

For Time 24-21-18-15-12 KBS (53/35) GHDSUs (or V-ups) KB Box Step-ups (20″)

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