CFC

"Up Down"

3 Rounds For Time: 

1,000-800-600 Meter Row 

50-40-30 Dumbbell Reps (50/35)'s  

5-4-3 Rope Climbs (15')  

Round 1: Deadlifts 

Round 2: Bench Press  

Round 3: Front Squats 

PureFit

3 Rounds For Time: 

800-400-200 Meter Row 

30-20-10 Dumbbell Reps  

Round 1: Deadlifts 

Round 2: Bench Press  

Round 3: Front Squats