Strength: Back Squat – HS WOD: “Leo slice of pie”5 Rounds for total cals. and reps combined:5 Minute rounds of:0-3:00 200m Run ME Cal. Row3:00-5:00ME Thrusters 95/65

Strength: Press in Split (week 1 weight) – 3×10 WOD: For time:10-1 Strict Pull-Ups 1-10 Handstand Push-Ups 15 Minute cap.

Strength: Power Jerk – 60% 2×5 WOD: 10 Minute AMRAP of:30 Double-Unders15 Power Snatches 75/55

Strength: Snatch High pull – 75% 3×3Then Hanging Leg Raise – 2 x max WOD: 1 Rounds For time of: (2Rds RX+)100m Sled Drag 100% BW1 Minute rest100m Sled Pull 80% BW1 Minute rest100m Sled Push 60% BW1 Minute rest

WOD: For time: 3 Rounds of: 10 Pull-Ups (C2B RX+) 10 Cal. Ski Erg 4 Rounds of: 12 Burpees Over The Parallette 200m Run 5 Rounds of: 40 Double Unders 20 Sit-Ups (GHD Rx+)

Strength: Power Snatch – 60% 2×5 WOD: 15 Minute AMRAP of:20 Double Unders 5 Burpees 5 Power Snatch 95/65 Increase by 5 reps each round.

Strength: Strength: Snatch Push Press + Overhead Squat – 65% 5+1×4 WOD: 12 Minute AMRAP of:12 Wallballs 20/14 @10/91 Clean and Jerk @75% of 1 RM This one is from our friends over at CrossFit Linchpin, Thanks guys.

WOD: NSXFit 9/11 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 run110 Step Ups 24/20 (represents the number of floors in the twin towers)100m Bear Crawl (the hours spent looking for victims under rubble)100m Sled Drag 116/81 (represents the…

Strength: Muscle Snatch (knee) – 30% 3×4 WOD: 5 Rounds for time of:400m Run 30 Bulgarian Split Squats (15ea.) 23 Minute time cap.

Strength: Weighted Plank – 15 sec on / 15 sec off x 2 min WOD: 16.1ish20 Minute AMRAP of:25-ft. DB Overhead Walking Lunge 50/358 Burpees25-ft. DB Overhead Walking Lunge 50/358 Chest-To-Bar Pull-Ups

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED