8 minutes of triple-under work 

7-minute AMRAP: 
12 kettlebell swings (70/53 lb.)
9 box jumps (40/30 in.)
6 triple-unders

10-rep-max overhead squat

On the minute for 8 minutes, alternating: 
15 power snatches
12 burpees

Happy Mother's Day to all our amazing CrossFit Santa Cruz mothers! 

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Every 2 minutes for 8 rounds: 
8 dumbbell cleans (50/35 lb.)
20 pistols (alternating)
30-second L sit

Rest Day

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Read "Sixty-Second Scaling: Gymnasty Business" from the CrossFit Journal

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Check out the 2017 Regional Events

Benchmark Friday - Week 3
Lynne
5 rounds: 
Max reps body-weight bench presses
Max reps pull-ups

For time: 
1-mile run
50 overhead squats (115/85 lb.)
80 double-unders
60-foot handstand walk
40 toes-to-bars
30 hip extensions
20 handstand push-ups
800-meter run

Open Workout 11.5
20-minute AMRAP: 
5 power cleans (145/100 lb.)
10 toes-to-bars
15 wall-ball shots (20/14 lb.)
 

Rest Day

20-rep back squat

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Read "Top Five Hydration Myths Busted" from the CrossFit Journal

Split jerk 2-2-2-2-2
*Add weight each set

3 rounds for time: 
15 handstand push-ups
12 D-ball lunges (80/60 lb.)
9 back squats (135/95 lb.)

Weighted pull-up
3-3-3-3-3-3-3