• CFC:

3 Rds 10 Power snatch 95/65 12 Bar Facing burpees Rest 3:00 3 Rds 10 Bar MU's 12 Bar Facing burpees PureFit: 3 Rds 10 KBS 12 Burpees Rest 3:00 3 Rds 10 Ring Rows 12 Burpees PreMOB:  barbell shoulder smash- lay on your back and place barbell sleeve on shoulder.  Then work on internal rotation with elbow at 90, working the palm to the ground.  60 sec/shoulder PostMOB:  lacrosse ball smash front of deltoid(snow angel), and then smash tissue around the scapula, 2 minutes/shoulder.