Bench, Step Up, Press, Rope Climb

July 20th:Bench Press 3-3-3+Conditioning For time:30-24-18 Box Step Ups 24/20 inch box 50/35 pound dumbbells 15-12-9 Strict Press 95/65 pounds 3-2-1 Rope climb Post time completed 

Hang Squat Clean, Row

July 18th:Strength 3-3-3+ (70%,80%,90%)3 Rounds for time:21 Hang Squat Clean 95/65 pounds 750 meter row Post time completed 

Saman Hero Workout

July 16th:8 rounds for time of:13 Deadlifts, 185/125 lbs17 Wall Balls, 20/14 lbsRun 400 mThis is a workout dedicated to a hero of Thailand and CrossFit Chiang Mai.Saman Kunan, A Thai Navy Seal sadly died during this mission to rescue 12 boys and their coach who were...