crossfit259

5 RFT200/175m Row10 Burpee over Rower15 Wall Balls (30/20)

20 min EMOMMin 1 – 50 Double UndersMin 2 – 3 Squat Snatch (135/95)Min 3 – 8x25ft Shuttle RunMin 4 – 15 GHD Sit-ups

18 min AMRAP (Teams of 2)14/11 Calorie Row14 Alternating Jumping Split Lunges (7 each leg)

For Time 30/24 Calorie Assault Bike (24/19 Echo)20 Toes to Bar15 Overhead Squats (95/65)20 Bar Facing Burpees15 Overhead Squats (95/65)20 Toes to Bar30/24 Calorie Assault Bike (24/19 Echo)

5 sets:10 Dumbbell Box Step Ups (50s/35s)(24″/20″)20 Push Ups-rest 0:30 between sets-

For Time 400m Run -into- 5 Rounds of: 5 Strict Pull-ups 5 Strict HSPUs 15 AMSUs -into- 400m Run

CrossFit Games Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups50 double-unders9 snatches (weight 3) *If

3 RFT30 Back Squats (95/65)50 Abmat Sit Ups

2 Rounds (Each For Time)27-21-15 (21-16-12 for women)Calorie RowPush-Ups-Rest 5:00 between sets.-

5 Rounds1 Min: Max Cal Bike1 Min: Max Box Jumps (24”/20”)1 Min: Kettlebell Swings (53/35)-Rest 1:00 between rounds-