AMRAP 24 with a partner:24 Russian KB swings (53/70 lb)12 handstand push-ups200-m farmers carryβ Share work load as desired.β Use two KBs for the farmers carry; go out together and trade as needed.
AMRAP 24 with a partner:24 Russian KB swings (53/70 lb)12 handstand push-ups200-m farmers carryβ Share work load as desired.β Use two KBs for the farmers carry; go out together and trade as needed.
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-mβ 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 2:00β Score is total calories and push-up reps.
CFC For time:80 DB box step-ups (20/24 in) (35/50 lb)β Every minute on the minute, starting at :00, perform 20 double-unders.β Use two dumbbells. PureFit For time:80 DB box step-ups β Every minute on the minute, starting at :00, perform 20 single-unders.β Use two dumbbells.