CFC *Use 2 DB’s For time:800-m run36 DB front rack lunges (55/35)600-m run24 DB front rack lunges (55/35)400-m run12 DB front rack lunges (55/35)200-m run PureFit For time:500-m36 dumbbell Push-Press400-m24 dumbbell Push-Press300-m12 dumbbell Push-Press200-m– Use two DBs.

CFC 6 rounds for time:9 hang squat cleans (105/155 lb)6 bar muscle-ups PureFit 6 rounds for time:9 DB hang squat cleans 9 Ring Rows

Open Gym 5:30am and 5:30pm Optional WOD 5 rounds::30 row:30 push-upsRest 2:00– Score is total calories and push-up reps.

CFC For time:80 DB box step-ups (20/24 in) (35/50 lb)– Every minute on the minute, starting at :00, perform 20 double-unders.– Use two dumbbells. PureFit For time:80 DB box step-ups – Every minute on the minute, starting at :00, perform 20 single-unders.– Use two dumbbells.

CFCody WOD Murph Prep WODFor Time:800m run/row/Bike (48/40)5 Rounds of Cindy400m Run/Row/Bike (24/20)3 Rounds of Cindy200m Run/Row/Bike (12/10) PureFit WOD Murph Prep WODFor Time:600m run/row/bike (30)4 Rounds of Cindy300m Run/Row/Bike (15)2 Rounds of Cindy100m Run/Row/Bike (6)