General Warm-up:
“Tabata This!”  
:20 of work, :10 of rest for 4 rounds on each movement:  
Toe Touch and Jump  
Air Squats  
Shoulder Taps in a Push-up  
Mountain Climbers  
Jump Rope (have them focus on light feet — this should be felt when running!) 

After “Tabata This!”, 3 sets of 100m runs with a 1:2 rest.

Each run YOU set the pace. For the first run, run at a :35 pace. For the second run, run a :30 pace and finally for the third a :25 pace.

Rx’D:
On a 26:00 Clock:
From 0:00-3:00:
200m Run
5 Single Arm DB Thrusters / Arm (50/35#)

From 3:00-7:00:
10 Single Arm DB Thrusters / Arm
400m Run

From 7:00-10:00:
200m Run
10 Single Arm Deadlift / Side (50/35#)

From 10:00-14:00:
15 Single Arm Deadlift / Side
400m Run

From 14:00-18:00:
600m Run
20 Burpee Over DB

From 18:00-26:00:
10 Single Arm Thruster / Arm
10 Single Arm Deadlift / Arm
800m Run

Level 2:
From 0:00-3:00:
200m Run
5 Single Arm DB Thrusters / Arm (35/25#)

From 3:00-7:00:
10 Single Arm DB Thrusters / Arm
400m Run

From 7:00-10:00:
200m Run
10 Single Arm Deadlift / Side (35/25#)

From 10:00-14:00:
15 Single Arm Deadlift / Side
400m Run

From 14:00-18:00:
600m Run
20 Burpee Over DB

From 18:00-26:00:
10 Single Arm Thruster / Arm
10 Single Arm Deadlift / Arm
600m Run

Level 1:
From 0:00-3:00:
200m Run
5 Single Arm DB Thrusters / Arm (25/15#)

From 3:00-7:00:
10 Single Arm DB Thrusters / Arm
200m Run

From 7:00-10:00:
200m Run
10 Single Arm Deadlift / Side (25/15#)

From 10:00-14:00:
15 Single Arm Deadlift / Side
400m Run

From 14:00-18:00:
400m Run
20 Burpee Over DB

Accessory:
5 Rounds For Quality:
10 Pistols / leg
10 V-ups

Stretching:
2 Sets:
:60 Calf Stretch / side
10 Lateral Leg Swing / side
50′ Samson Lunge

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED