CFCody WOD

For Time: (30min Cap)
3 Rounds:
50 sit up variation
400m Run/Row/Ski/Bike (25/20)
30 Burpees over the bar
20 Front Squats (115/85)(95/65)
-rest 2 min-

Rd 1: 50 T2B/knee raises
Rd 2: 50 GHD/weighted sit up
Rd 3: 50 ab mat Sit ups
-Try to change up sit up variation every round if possible

PureFit WOD

For Time: (20min cap)
3 Rounds:
30 sit ups
250m Run/Row/Ski/Bike (12 cals)
15 Burpees/ up downs
10 DB Front Squats
-rest 2 min-

Rd 1: 30 knee raises
Rd 2: 30 med ball sit ups
Rd 3: 30 Sit ups