Rest day or make-up day

__________

Read How to Triage Gaps in Your Fitness from CrossFit.com.

Workout

Deadlift
5-5-5-5-5

__________

Reminder: Open gym is available on Sunday mornings!

Workout

10 rounds for total time of:
10 dumbbell thrusters (35/25)
10 pull-ups
Rest 1:00

Rest day or make-up day

__________

Open Gym continues on Sundays at 9:00 and 10:15 a.m. Sign up in advance on Pike 13.

Workout

5k run

Workout

Complete as many rounds as possible in 12 min. of:
30 ft. handstand walk in 10 ft. sections
15 kettlebell swings (70/53 lbs.)

Workout

Back squat
1-1-1-1-1

Rest day or make-up day

__________

Watch the inspirational story of Charles King from CrossFit.com.

Workout

For time:
28 weighted box step-ups (20" box, 35/25)
8 burpee box jumps
24 weighted step-ups
8 burpee box jumps
20 weighted step-ups
8 burpee box jumps
16 weighted step-ups
8 burpee box jumps
12 weighted step-ups
8 burpee box jumps
8 weighted step-ups
8 burpee box jumps
4 weighted step-ups
8 burpee box jumps

Workout

For time:
3,000-m row
Every 2:00, 4 D-ball over-the-shoulder (100/80)