CFSBMetcon – Thu, Jul 4

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

2rds:

:20 ski

:15ea banded overhead hold

8 slow groiners

5 air squats

2rds:

:20 sec deadhang (lat active)

10 shoulder series

10 kip swings

2rds:

:20 bike

5 jump squats

3 jumping pull-ups

Strength

Shoulder Press

3 sets

5 Shoulder Press (65%)

8 bent over-barbell rows after each set

-rest 2 minutes between sets-

The Ginger (AMRAP – Rounds and Reps)

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.
Stimulus:

Looking to get 4+ rounds. The thruster is heavy – choose a weight that is challenging but that you can do unbroken. For the pull-ups try to get them done in 2-3 sets