For Time: 25 Walking Lunges 20 Pull-Ups 50 Box Jumps 24/20 20 Double-Unders 25 Ring Dips 20 Knee-to-elbows 30 KB Swings 53/35 30 Sit-Ups 20 Double DB Hang squat cleans 50/35 25 Back Extensions GHDs 30 WB shots (20/14#) 3 rope climbs 17 Minute time cap.

Strength Bench Press 6×4 reps @ 85% of 1RM 6×5 reps @ 80% of 1RM Then 4 rounds for time: Run 200m or Row 250m 10 Inch Worms 20 Hollow Rocks 30 Supermans 40 Mountain Climbers 50 Jumping Jacks

Strength Deadlifts 1×20, 3×10 (+10-20# to last week) 21-15-9 for time: Clean and Jerks 145/110 Assault bike or rower cal If assault bike are available use them first.

3 rounds for time: Seated Sled Pulls 225 /155 (1 length of gym) 4- 50m Shuttle Sprints 10 Ring Dips

Strength Back Squat 6×2, Front Squat 6×3, Back Squat 6×2 25-21-19 reps (or seconds): GHD Sit-Ups (reps) Hip Extensions (reps) L-Sit Holds (seconds) Plank Holds (seconds) 15 min cap.

12 minute AMRAP: 5 Chest-to-bar Pull-Ups 15 Back Squats, w/rack, 135/95 30 Double-Unders

Athletes, this week is throwback week. Have fun and try to push on these wods and get faster times then last time. 9/11 WOD: for time 9 Hand Release Push-Ups (represents the month) 11 Weighted Overhead Walking Lunges 45/35 (represents the day) 20 Sit-Ups (20 and 01 represent the year) 01 mile run 110 Step Ups…

Strength: Deadlift 1×20, 3×10 (+10-20# from last week) Then For time: 2K Row

9-15-21 For time: DumbBell Snatch 50/35 Cal Row 15 Min time cap

Strength: Back Squat 6×6@80%, Front 6×2@65% Then 3 Rounds for time: 400m run 1 min ME Double Unders

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED