Workout

In 10:00, work up to a heavy power clean

Then,

“The Chief”
5 rounds for reps

As many reps as possible in 3:00 of:
3 power cleans (135/95 lbs.)
6 push-ups
9 air squats
Rest 1:00

Resume each 3 min. block where you left off.

Workout

Every 2:00 for 20:00
1 power snatch +
1 hang power snatch +
3 overhead squats

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.