Rest Day

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Watch “The Dumbbell Overhead Squat” from CrossFit.com

For time:
30 overhead squats (95/65 lb.)
30 front squats (135/95 lb.)
30 back squats (185/125 lb.)

21-15-9 reps for time:
Assault bike calories
Chest-to-bar pull-ups

For time:
Run 400 meters
21 thrusters (115/75 lb.)
Run 400 meters
15 thrusters
Run 400 meters
9 thrusters

Rest Day

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Recipe of the Day: Spicy Beef Curry from CrossFit.com

Deadlift 3-3-3-3-3

5 rounds for time:
5 deadlifts (275/185 lb.)
10 bar-facing burpees
15 GHD sit-ups

20 minutes of sled push work

For time:
30 pullovers

Front squat
5-5-5-5-5

14-minute AMRAP:
60 double-unders
40 air squats
20 kettlebell swings (53/35 lb.)

Rest Day

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Read “Strategies for a Seven Minute 2K on the Concept II Rower” from the CrossFit Journal Archives

For time:
30 shoulder presses (95/65 lb.)
30 push presses (135/95 lb.)
30 jerks (185/125 lb.)