Uncategorized

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

4 RFT 400m Run 10 Clean & Jerks (155/105)

3 min AMRAP 30 V-Ups (or GHDSUs) Max Line-facing Burpees -rest 2 mins- 4 min AMRAP 30 V-Ups (or GHDSUs) Max Burpees to 6″ target -rest 2 mins- 5 min AMRAP 30 V-Ups (or GHDSUs) Max Burpee Broad Jumps (4’/3′) *score is reps of burpees only

7 RFT 10/8 Cal Bike 1 Rope Climb (or 3 Strict Pull-ups) 10 Box Jump Overs (24″/20″) 1 Rope Climb (or 3 Strict Pull-ups)

For Time 400m Row (or Run) 50′ HSW (or 4 Wall Walks) 600m Row (or Run) 75′ HSW (or 6 Wall Walks) 800m Row (or Run) 50′ HSW (or 4 Wall Walks)