10-8-6-4-2: 
Front-rack walking lunge

Quarter Gone Bad
5 rounds, 15 seconds at each station: 
Thruster (135/95 lb.)
Rest 45 seconds
Weighted pull-ups (50/35 lb.)
Rest 45 seconds
Burpees
Rest 45 seconds
*Score is total reps across all 5 rounds
 

Rest Day

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Read "Sibling Saves CrossFit Games Champ's Life" from the CrossFit Journal

In teams of 2: 
Partner 1 rows 500 meters/Partner 2 performs AMRAP rope climbs
Switch
Partner 1 rows 750 meters/Partner 2 performs AMRAP handstand walks
Switch
Partner 1 rows 1,000 meters/Partner 2 performs AMRAP kettlebell swings

Find a heavy 3-rep clean and jerk

9-minute AMRAP: 
2 hang cleans
2 jerks
2 clean and jerks
*Use 85% of your new 3-rep clean and jerk

5 rounds: 
25 back squats (115/75 lb.)
100-meter D-ball carry

Rest Day

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Read "Chronic Disease: The Rising Tide" from the CrossFit Journal

6-5-4-3-2-1
Hang power snatches (135/85 lb.)
Chest-to-bar-pull-ups
6-5-4-3-2-1
Front squats (155/115 lb.)
Toes-to-bars
6-5-4-3-2-1
Deadlifts (225/155 lb.)
Handstand push-ups

1-mile run

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There are only a few spots left in the Barbell Club! Sign up here before it's full! 

Overhead squat
5-3-3-1-1-1

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The CrossFit Santa Cruz Barbell Club begins August 12 and runs for 6 weeks. Registration is capped at 20 and is first come, first served. The cost is $75. Click here to sign up! If we do not reach 20 people for the full 6-week session, we will open a week-by-week drop-in option for those who cannot commit to all 6 weeks.

Contact Leah or Cary with any questions! 

4-minute Assault bike
Then,
4 rounds: 
4 squat cleans (95/65 lb.)
6 front squats
8 knees-to-elbows
Then,
3-minute Assault bike