crossfit259

2 Rounds for Reps 1 min Max Double Unders 1 min Alt. DB Snatches (50/35) 1 min Max Burpees Rest 2 mins 2 Rounds For Time of avg. reps completed

3 rounds:15 Deadlifts (185/125)12 Handstand Push Ups9 Chest to Bar Pull Ups-@ 7:00-3 rounds12 Deadlifts (225/155)9 Handstand Push Ups6 Bar Muscle Ups

For Time 10-9-8-7-6-5-4-3-2-150ft Shuttle Runs10 GHDSUs after each set (Or 12 V-Ups)

Every 4:00 (4 sets)60 Double Unders10 Burpee Box Get Overs (30″/24″)6 Power Snatch (135/95)

12 min AMRAP10-15-20-25….Calorie Air Bike25-50-75-100-125ft…Kettlebell Front Rack Carry (2×53/35)Women Calories: 8-12-16-20… -Rest 3:00- 12 min AMRAP10-15-20-25….Calorie Row (or Ski)25-50-75-100-125ft…Single Dumbbell Walking Lunge (35/25)Women Calories: 8-12-16-20…

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more

2 Sets:300/250m Row15 Front Squats (95/65)75 Double Unders15 Shoulder to Overhead (95/65)75 Double Unders15 Thrusters (95/65)300/250m Row-rest 5:00 between sets-

Every 1:00 (15:00)(40 sec work/20 sec rest)Minute 1: Kettlebell Swings (53/35)Minute 2: Box Step Ups (24″/20″)Minute 3: Burpee to Bar

5 Sets:2 min AMRAP15 GHDs (or Strict Abmat Sit-ups)10 Deadlifts (225/155)Max Distance Handstand Walk (Or Wall Walks)-rest 1:00 between sets-

7 min AMRAP 50/40 Calorie Air BikeMax Calorie Row in the remaining time-rest 4:00-7 min AMRAP50/40 Calorie RowMax Calorie Air Bike in the remaining time