BLK LBL Fitness Club – FITNESS / PERFORMANCE

Front Squat

4 sets

2 Front Squat @85% + 5 Seated Box Jumps (moderate-high height)

– Complete 1 set every 1:30-2:00

Seated Box Jump (Distance)

4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.

The Ginger (AMRAP – Rounds and Reps)

(RX’d)

22:00 AMRAP

400m Run

7 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 Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.

(Scale)

22:00 AMRAP

300m Run

7 Dumbbell Thrusters (light)

20 Ring Rows