crossfit259

For Time 63 Deadlifts (95/65)45 Hang Power Cleans (95/65)27 Front Squats (95/65)

For Time (Teams of 2)4 Rounds:12 Bar Muscle Ups (Or 24 Chest to Bar)12 Wall Walks24 Synchro Wall Ball Sit Up (20/14)

20 min AMRAP 500m/450m Row15 Burpees over Rower400m Run15 Burpees over Rower

3 RFT 30 Alternating Dumbbell Snatches (50/35)30 Toes to bar

Every 1:00 (7 rounds / 21 minutes)Minute 1: 6 Clean and Jerks (135/95)Minute 2: 15 Wall Balls (20/14)Minute 3: 50 Double Unders *score time to complete the work each round.

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