Strength: Overhead Squat 5×1 (70%) WOD: For time: 400m Walking Lunges 800m Run

Strength: Power Clean & Jerk 4×1+1 (70%) WOD: 10 Rep Max Back Squat

Strength: Hang Snatch 5×2 (70%) WOD: For time: 35 Unbroken Wallballs 20/14 30 Box Jumps 24/20 30 Cal Ski Erg or Row Note: For the wallballs if you break you must start over. If you fail them three times you will need to do 20 burpees in order to move on to the next movement.

Strength: Front Squat 3×2 (70%) WOD: 3 Rounds for time of: 2 Rope Climbs 250/220m Row (sub 1 minute time) Penalty for not making sub 1 minute row, 1 Rope Climb. Still must finish row to 250/220. Rope climb is added to your next round and after your third round you must do a rope…

Strength: Snatch Pull 3×2 (70%) WOD: For time: 250 Kettlebell Swings 53/35

Strength: Snatch 5×1 (75%) WOD: 15 Minute EMOM of: Min 1 – 100 Single Unders Min2 – :30 Sec L-Sit Min 3 – 20 DB Snatches 50/35

Strength: Power Clean 5×2 (75%) WOD: 4 Rounds for time of: 10 Front Squats 135/95 10 Lateral Burpees Over the Bar

Strength: Power Snatch 5×2 (75%) WOD: For time: 100/70 Cal. Assault Bike “Tabata” 1-1 Burpee penalty for each cal. not completed during tabata.

Strength:  Back Squat 5×2 (75%) WOD: For time 21-15-9 of: Dive Bombers Hang Power Clean 115/80 800m Run

Strength: Clean Pull 3×2 (75%) WOD: 5 Rounds for time of: 15/12 Rower or 12/10 Cal. Assault Bike 7 Back Squats 225/160

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