3 rounds for time:
15 body-weight bench presses
20 single-arm rows, left arm (40/25 lb.)
20 single-arm rows, right arm (40/25 lb.)
1,000-meter row

Run 5,000 meters

Rest Day

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Our thoughts go out to Eva Twardokens as she is being treated for serious injuries after a plane crash over the weekend. Eva is a large part of CrossFit Santa Cruz’s and CrossFit’s history. The workout “Eva” is named for her. If you’d like to help, visit this site and request to join the care calendar.

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

3 rounds for time:
15 power snatches (95/65 lb.)
15 thrusters (95/65 lb.)

Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes

Rest Day

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Watch “Assisted Squat” from CrossFit.com

3 rounds for time:
7 strict muscle-ups
50 squats
1,000-meter row

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

3 rounds for time:
Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups