Warm-up
10 air squats 
10 pulls on the rower until you reach 500 meters 

Workout
16-minute AMRAP:
20 kettlebell swings 
20 burpees 
20/15-calorie row
20 sit-ups

Warm-up
Station rotation:
Bike
Mobility
Ski erg
Mobility

Workout
Josh
For time:
21 overhead squats (95/65 lb.)
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups

Rest Day

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Watch “Neutral Spine in the Squat” from CrossFit.com

Warm-up
1-minute row
10 hang muscle cleans
10 cossack squats

Workout
3-minute AMRAP:
10 toes-to-bars
5 power cleans (155/105 lb.)

Rest 3 minutes

3-minute AMRAP:
10 burpees
5 power cleans (155/105 lb.)

Rest 3 minutes

3-minute AMRAP:
5 toes-to-bars
5 burpees
5 power cleans (155/105 lb.)

Warm-up
Jump rope agility:
Singles
Jogging
Jumping jacks
Backward singles
Double-unders

Workout
Marguerita
50 rounds for time:
Burpee
Push-up
Jumping jack
Sit-up
Handstand

Make-up Day

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Read “Make Every Calorie Count: Dialing in Nutrition and Exercise” from CrossFit.com

Warm-up
25-20-15-10-5 reps:
Kettlebell swing
Sit-up

Claire and Annie’s Farewell Workout
For time:
50 single-arm dumbbell snatches (50/35 lb.)
25 weighted box step-overs
5 deadlifts (315/205 lb.)
40 single-arm dumbbell snatches
20 weighted box step-overs
5 deadlifts
30 single-arm dumbbell snatches
15 weighted box step-overs
5 deadlifts
20 single-arm dumbbell snatches
10 weighted box step-overs
5 deadlifts

Warm-up
Run 200 meters
5-4-3-2-1 reps:
Pull-up
Push-up
Squat
Run 200 meters

Workout
4 rounds for time:
Run 800 meters
5 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Warm-up
3 rounds, with an empty bar:
10 deadlifts
10 hang power cleans
10 front squats
10 push presses

Workout
4 rounds of 45 seconds of work, 15 seconds of rest:
Thruster (95/65 lb.)
Double-unders
Sumo deadlift high pulls (95/65 lb.)
Weighted sit-ups (35/25 lb.)
Row

Rest Day

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Watch “Midline Stability in the Overhead Lifts” from CrossFit.com