crossfit259

For Time 15-10-5 Deadlift (225/155) Shuttle Run (50′) -into- 15 Wall Walks -into- 5-10-15 Deadlift (225/155) Shuttle Run (50′) *each shuttle run rep is 25′ down and 25′ back (50′ total).

20 min AMRAP 20/16 Cal Row 20 Deficit Push-ups (4″/2″) 20 GHDSUs (or V-ups)

3 RFT 30 Overhead Squats (95/65)* 30/24 Cal Bike *every time you break on the OHS, complete 10 Box Jump Overs (20″)

5 RFT 3 Wall Walks 9 Power Cleans (135/95) 15 GHDSUs (or V-ups)

For Time 120-90-60 Double Unders 40-30-20 Alt. Hang DB Snatch (50/35)

4 Sets (each for time) 15/12 Cal Row 10 Burpee Box Get Overs (30″/24″) 15/12 Cal Row -rest 1:1 after each set-

12 min AMRAP 10-15-20-25… Cal Bike 25′-50′-75′-100′-125’… KB Front Rack Carry (53s/35s) (Women’s Cals: 8-12-16-20…) -Rest 3 min- 12 min AMRAP 10-15-20-25… Cal Row 25′-50′-75′-100′-125’… Single DB Walking Lunge (35/25) (Women’s Cals: 8-12-16-20… *every 5′ of carry and lunges = 1 rep

Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it

18 min AMRAP 6-4-2 Bench Press (185/110) 3-2-1 Rope Climb (or 12-8-4 Elevated R. Row) *repeat the 6-4-2 and 3-2-1 sequence for the full 18 mins.

Grace For Time:30 Clean and Jerks, 135# / 95#