CFCody WOD Strength – Back Squat5 Rep Max For Time:30 Front Squats (155/105)(115/85)200m Farmers Carry (50s/35s)(35s/25s)1000/900m Row/Ski/800m Run/(48/40) Cal Bike PureFit WOD Strength – Tempo Squats5-5-5-5-5Temp = 3-1-1(down for 3, hold 1, up 1) 3 Rounds:12 DB Squats50m Farmers Carry400m Row

CFC [TEAMS OF 2]3 Rounds For Time:1,000 Meter Row50 Burpees50 Box Jumps (24″/20″)800 Meter Partner Run * Split Reps As You’d Like

CFC Deadlift 3 Rep Max “Optimus Prime” AMRAP 7:Wallballs (20/14) On the Minute [Starting at 1:00]:5 Deadlifts (225/155) *Score = Total Wallballs PureFit DB DL 5×3 reps AMRAP 7:Wallballs (20/14) On the Minute [Starting at 1:00]:5 DB Deadlifts

CFC 45/36 Calorie Bike/Row/Ski Directly Into…. 21-15-9:Power Snatch (95/65)Chest to Bar Pull-upsCalories* Bike/Row/Ski * Women: 15-12-9 Calories PureFit 21-15-9:DB Snatch Push-UpsCalories Bike/Row/Ski

5:30am and 5:30pm Open Gym WOD Front Squat 3 Rep Max ‍ [Part 2] “Most Dope” [COMPETE & TRAIN] 10 Rounds For Time:10-1 Front Squats (115/85)1 Rope Climb (15′) Time Cap: 15 Minutes