CFC

PART 1: Bench Press

5 Sets of 5 Bench Press

PART 2: "Cement Shoes"[ALL TRACKS]

On the 3:00 x 7 Rounds:
400 Meter Run or 500m Ski/Row
1 Unbroken Set of Toes to Bar

PureFit

On the 3:00 x 7 Rounds:
200 Meter Run or 250m Ski/Row
1 Unbroken Set of Knee-Ups