CFC
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD hip extensions
50 wall-ball shots (14/20 lb) (9/10 ft)
50 burpees
50 double-unders
PureFit
For time:
30 ring rows
30 KB deadlift
30 walking-lunge steps
30 sit-ups
30 DB push presses
30 wall-ball shots
30 burpees
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