20-minute AMRAP: 
1 strict muscle-up
30-second front-rack hold (275/185 lb.)

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BEACH WORKOUT ANNOUNCEMENT: This Sunday, August 12, we'll have a beach workout for the 10 a.m. class at Natural Bridges Beach. The 8 a.m. class will be held at CrossFit Santa Cruz, as usual, but the 10 a.m. class will be at the beach. Hope to see many of you there!

Rest Day

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Watch "Obese to Beast" from the CrossFit Journal 

50-40-30-20-10 reps for time: 
Wall-ball shots 
Sit-ups

CrossFit Total
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift

Helen
3 rounds for time: 
Run 400 meters
21 kettlebell swings (53/35 lb.)
​​​​​​​12 pull-ups

Rest Day

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Watch "Judi—Badass Skate Mom Shreds Gender Barriers" in the CrossFit Journal

30-20-10 reps for time: 
Burpees (1-ft. target)
Single-arm dumbbell snatch (alternating)

For time: 
1,000-meter ski erg
2-mile bike
2,000-meter row
​​​​​​​1-mile run

Congratulations to Laurisa and James as the welcomed their baby boy! James Bruce was born on July 30, weighing 9 lb. and is 22 in. long.

“He’s got dad’s height and my big head. Couldn’t ask for a better gift in life … ever!” —Laurisa

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For time: 
20 strict handstand push-ups
20 strict pull-ups
20 back squats (275/185 lb.)
20 strict pull-ups
20 strict handstand push-ups

Rest Day

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Watch "Intensity Gets Results" from the CrossFit Journal