Workout

AMRAP 10:00
50 double-unders
20 knees-to-elbows
20 pistols

Workout

21 rep back squat
Complete set in under 2:00.

Then,

4 rounds of:
500m row
Max set ring dips

Superset and rest as needed between efforts.

Rest day

__________

Read Carbohydrate Selections: The Right Carb for the Right Job from CrossFit.com.

Workout

7 rounds for quality of:
5 high box jumps
5 weighted strict pull-ups

Workout

4 unbroken reps of 1 power clean + 1 hang squat clean
Rest 2:00
3 unbroken reps of 1 power clean + 1 hang squat clean
Rest 2:00
2 unbroken reps of 1 power clean + 1 hang squat clean

Rest day or make-up day

__________

Read The Friendship-Fitness Connection at CrossFit Cabarrus on CrossFit.com written by our own Melissa Yinger.

Workout

6 rounds for time of:
250m row
12 burpees over the rower

Workout

Back squat
5-5-5-5-5

Workout

Open 14.2

Every 3 minutes for as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95/65)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95/65)
14 chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds.

Rest day

__________

Struggle with the overhead squat? Check out Overhead Squat Development from CrossFit.com.