crossfit259

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

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)