Rest day or make-up day

__________

Watch Increasing Self-Efficacy in the CrossFit Affiliate from CrossFit.com.

Workout

For time:
21-15-9
Back squats (225/155 lb)
Burpees

Workout

In teams of 3, each athlete completes 4 rounds for time of:
1,000m bike
500m run

At 3-2-1 go, athlete 1 begins on the bike. When the bike is cleared, athlete 1 progresses directly into the run and athlete 2 begins on the bike. As soon as athlete 2 completes the bike, they proceed directly into the run and athlete 3 begins the bike. The bike is the only holding gate for the team.

Workout

Sumo deadlift
5-5-5-5-5

Then,

Five 1:30 rounds of:
5 sumo deadlift high-pulls (135/95 lb)
Max cal row

Rest 1:30 between efforts.

Score is total calories rowed.

Rest day or make-up day

__________

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Workout

For time:
50-40-30-20-10
Air squats
5-4-3-2-1
Rope climbs

Workout

10 rounds for time of:
50 ft walking lunge steps
15 burpees to a 6 in target

Workout

Thruster
2-2-2-2-2

Then,

9-7-5 reps for time of:
Thrusters (135/95 lb)
Muscle-ups

Rest day or make-up day

__________

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Workout

Bench press
7-7-7-7-7

20 GHD sit-ups after each set.