CrossFit – Fri, Jul 4
Warm up – Friday (AMRAP – Reps)
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Ring Rows
3 Push Press (empty bar)
3 Front Squats (empty bar)
Front Squat (4 sets
2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height)
– Complete 1 set every 1:30-2:00)
2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height)
– Complete 1 set every 1:30-2:00)
Metcon – Friday (Time)
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
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 Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.