Workout

21-18-15-12-9-6-3 reps for time of:

Pull-ups*

*After each round, complete 30 double-unders.

Rest day or make-up day

Workout

3 rounds for time of:

400m run
21 GHD sit-ups
15 kettlebell swings (70/53 lb)
9 burpees to a 6 in target

Workout

As a superset, 4 rounds for total distance of:

20 dumbbell bench presses (as heavy as possible, unbroken)
Max distance handstand walk (25 ft lengths)

Rest as needed between efforts

Workout

For load:

Front rack walking lunge
8-8-8-8

Rest day or make-up day

Workout

5 rounds for time of:

20 wallballs (20/14 lb)
5 deadlifts (275/185 lb)
20 box jumps (24/20 in)

__________

A Belated Welcome to Another New CrossFit Santa Cruz Member!

Congratulations to Scott Martini and his wife on the birth of their son, Nikko, who they welcomed to the world on June 1. We can’t wait to meet him!

Workout

5 rounds for total reps of:

In 1 minute:
12/9 calorie bike
Max clean and jerks (135/95 lb)

Rest 4:00

Workout

3 rounds of:

As many rounds as possible in 5 minutes of:
5 D-ball front squats (100/70 lb)
30-second D-ball bear hug hold
10 toes-to-bar

Rest 5:00

Rest day or make-up day