Workout

7 rounds of:
7 Bench Press
7 Deadlift

*superset each round for load

Workout

Rest Day

Workout

3 rounds for time
1000m row
800m run

Workout

5 rounds for time
5 press (95/65)
10 push press
15 push jerk

Workout

With a partner, as many rounds as possible in 13 mins. of:
10 pull-ups
10 power snatches (96/65 lbs.)

*”I go, you go” style with a partner.

Rest day or make-up day

__________

Watch Nutrition: Support Exercise, Not Body Fat from CrossFit.com.

Workout

For total working time:

3:00 hang
3:00 front rack hold (bodyweight)
3:00 rest
2:00 hang
2:00 front rack hold
2:00 rest
1:00 hang
1:00 front rack hold

Workout

"Chad"
1,000 weighted step-ups for time
20" box, 45/30# pack

Watch the video below for details

https://youtu.be/aqIMUjL40cA

Workout

1 rep max clean & jerk

Rest day or make-up day

__________

Watch Kupunaa from CrossFit.com.