Front squat
3-rep max

Rest Day

____________

Watch “Aseem Malhotra: A Lesson in Public Health Advocacy” from CrossFit.com

For time:
Row 3,000 meters

*Row in 3-minute intervals—after 3 minutes of rowing, stop and do 25 air squats and 15 push-ups, then return to rowing for the next 3-minute interval.

Gwen
15-12-9 reps:
Clean and jerk

Each set must be touch-and-go at the floor only. Even a re-grip off the floor is a foul. Use the same load for each set. Rest as needed between sets.

Marco
3 rounds for time:
21 pull-ups
15 handstand push-ups
9 thrusters (135/95 lb.)

Rest Day

____________

Watch “The Clean and Jerk” from CrossFit.com

12-minute AMRAP:
12 dumbbell push presses (50/35 lb.)
9 dumbbell front squats (50/35 lb.)
6 strict pull-ups

Jenny
20-minute AMRAP:
20 overhead squats (45 lb.)
20 back squats (45 lb.)
400-meter run

3 rounds for time:
50 double-unders
100 single-unders
20 sumo deadlift high pulls (95/65 lb.)

—Then—

Accumulate:
50 GHD sit-ups
50 hip extensions
2 minutes of hollow hold
2 minutes of arch hold

Rest Day

____________

Read “Sugar and Sight” from CrossFit.com