Strength:  

Every 2 minutes for 10 minutes

3 push press

Add weight every set

Taken from the rack

WOD: 

4 rounds

400m run

15 box jumps

21 shoulder to overhead 95/65

 

Comp HW: 

3 Rounds not for time

25 GHD sit ups 

40yd Seal walk

100 flutter kicks

 

CrossFit Journal: The Performance-Based Lifestyle Resource