21-18-15-12-9-6-3 For time of: Double unders x3 Kettlebell Swings 53/35 Burpees 20 Minute time cap.

3 Rounds for time of: 50′ Overhead Walking lunges w/plate 45/35 21 Burpees 18 Medball Cleans 20/14 16 Minute time cap.

For time: 4x400m Sprints 1 Minute rest Total time is score.

5 Rounds for time of: 5 Pull-Ups 10 Pistols 5 Burpees 6 Minute cap.

15 Rounds for time of: 100m Farmers Carry 53’s/35’s KB or DB 5 Hang Power Cleans 155/110 25 Minute time cap. 12 rounds must be complete before the time cap or you will receive a 50 burpee penalty.

30 EOMOTM of: 0-10 Row, Minimum of 200/150m 11-20 ME Double Unders 21-30 Sprints (100m) 3 score. ME Meters, double Unders and sprints.

12 Minute AMRAP of: 10 Thrusters 95/65 1 Legless Rope Climb

5 Rounds for time of: 30 Double Unders 3 Back Squats @ 85%

10-9-8-7-6-5-4-3-2-1 For time: Supine False Ring Rows Burpees 200m Run

3 Rounds for time: 500m Row/Ski 12 Strict Pull-Ups 21 Kettlebell Swings 53/35 16 Minute time cap.

12 Minute ascending ladder of: 2-4-6-8-10-12-14… Alt. DB Snatches 50/35 Double Unders Burpees over Dumbbell

Each for score: 3 attempts to Achieve max effort Pull-Ups unbroken  Then: 3 attempts to  Establish 3 RM Front Squat  Then: 3 attempts to Establish fastest time on 200m sprint  Rest as needed between attempts. Each movement will have a cap of 7 mins. No rest between movements. 

For time: 30/24 Cal Ski Erg 150 Squats 800m Run 100 Sit-Ups 30/24 Cal Row 50 Push-Ups 800m Run 25 Pull-Ups 30/24 Cal Assault Bike 24 Minute time cap.

5 Rounds for time of: 200m Back Pedal Run 15 Overhead Squats 95/65 16 Minute time cap. On the back pedal, you will go to the 100m mark twice.

12 Minute AMRAP of:  10 Windshield Wipers (pull-up bar) 8 Deadlifts (clean weight) 5 Wallcast 1 Clean @ 85% of 1 Rep Max

“Tabata” For total Calories Pick 2 Assault Bike, Row, Ski, or 10m Sprints You will do 8 rounds of each. Two total tabatas.

For time: 150 Wallballs 20/14 @ 10/9 Every 2 minute, 2 Hang Squat Cleans @ 85% of 1RM Squat Clean

14 Minute AMRAP of: 15 Hip Extentions 15 Toes to Bar 200′ Bear Crawl Note: must get in to the 4th round or you will have a 350 mountain climbers

Write a comment:

You must be logged in to post a comment.

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED