Back squat 3-3-3-3-3-3-3

Rest Day

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Watch "Midline Stabilization in the Deadlift" from CrossFit.com

Dip 3-3-3-3-3-3-3

6-minute AMRAP: 
2 parallette handstand push-ups
4 power cleans (185 lb.)
6 box jumps (36 in.)

Fight Gone Bad! 
3 rounds, working 1 minute at each station: 
Wall-ball shots (20/14 lb., 10/9-ft. target)
Sumo deadlift high pulls (75/55 lb.)
Box jumps (20 in.)
Push presses (75/55 lb.)
Row for calories

Rest Day

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Read "Tougher Than Her Tumor" from the CrossFit Journal "CrossFit Lifeguard" series

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SAVE THE DATE: Saturday, Dec. 17 is the CrossFit Santa Cruz Holiday Party at Harbor Cafe! You can find more details on the whiteboard at the gym. 

Every 3 minutes for 30 minutes: 
Run 200 meters (at a 400-meter pace)

3 rounds for time: 
10 kettlebell snatches
20 kettlebell walking lunges
200-meter kettlebell farmers carry

Deadlift 3-3-3-3-3-3-3

Rest Day

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Read "Nutrition Brief: Carbohydrate Selections" from the CrossFit Journal