crossfit259

5 RFT7 Overhead Squats (115/80)11 Toes to Bar

“Rowling”Teams of 23 sets (each/1:1)10 rounds100m Rowling+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)30 Double Unders after each set

Teams of 26 setsPartner 1:15/12 Calorie Air Bike5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)Partner 2:Max Wall Balls (20/14)Both partner work at the same time and switch when the bike and bar muscle ups are complete. *score is total # of wall balls completed per team.

For Time 30-24-18-12-6Kettlebell Swings (53/35)V-ups10-8-6-4-2Box Jumps (30″/24″)

For Time21-15-9Ring DipsInverted Ring RowsPush UpsCalorie Row (Women: 15-12-9 calories)

“The Ginger” 22 min AMRAP 400m Run7 Thrusters (155/105)20 Pull Ups This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in

15 min AMRAPBuy in: 45/35 Calorie Air Bike3 Rounds30 GHDs (V-Ups)30 Dumbbell Box Step Ups (35s/25s) (24/20)-in the remainder of time-Max Calorie Air Bike *score is second set of cals on bike

For Time 1-2-3-4-5-6-7-8-9-10Power Snatch (115/80)Burpee over Bar

3 sets (Every 6:00)2 Rounds15 Wall Balls (20/14)30 Double Unders15/12 Calorie Row30 Double Unders