crossfit259

5 RFT50 Double Unders7 Thrusters (115/80)

2 sets (each for time):3 Rounds10 Bar Facing Burpees10 Power Snatch (95/65)10 V-Ups -Rest Until 10:00, then begin on set 2-

15 Rounds30 secs on/30 secs offMax Calorie Assault Bike or Echo Bike *score calories each round

“The Ginger” 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 of last year. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem

3 min AMRAP (5 sets)20 Bench Press (135/95)Max Calorie Row– Rest 1:00 between sets – *score calories each round

Part 1: You have 6 minutes to complete:600 or 800m RunFind a heavy snatch (squat or power) in the remaining time -Rest exactly 2:00, then… Part 2: For time:8 Power Snatch (135/95)800m Run

3 RFT 15/12 Cal Assault Bike (or 12/10 Echo)15 Toes-to-bars100ft 2×70/50 Farmers Carry

For Time 10-8-6-4-2Deadlifts (225/155)Dumbbell Bench Presses (50s/35s)Squat Cleans (135/95)

3 Sets:3 min AMRAP 5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)30 Air SquatsMax Burpee Box Jump Overs (24″/20″)-rest 1:00 between sets-* Score is reps of Burpee Box Jump Overs

For Time3,000m Echo or Assault Bike10 Manmakers 2×50/352,000m Run10 Manmakers 2×50/351,000m Row10 Manmakers 2×50/35