Open Gym: 5am and 5:30pm 3 rounds for time:30 GHD sit-ups30 med-ball box step-ups (20/24 in) (14/20 lb)400-m med-ball run

CFC 21-18-15-12-9 reps for time of:DB floor presses (35/50 lb)Gorilla Rows Post-workout skill100 ft of each for 2 sets:Single-arm overhead DB carry, rightSingle-arm DB farmers carry, rightSingle-arm overhead DB carry, leftSingle-arm DB farmers carry, left PureFit 21-18-15-12-9 reps for time of:Floor press Gorilla rows After odd numbered rounds: (21-15-9)10 russian twists 10 leg raises with […]

CFC For time:50 pull-ups50 hang squat cleans (65/95 lb)50-cals PureFit For time:50 ring rows or pull-ups30 DB hang squat cleans50-cals

TEAM WODFor time, in teams of 2-4:1,940-m run (together)250 air squats (split reps)48 burpees (split reps)509-m run with one plate (together, share the plate) (35/45 lb)(25/35 lb)101 push presses (75/115 lb)(65/95 lb) (split reps)11 pull-ups (each athlete)82 power cleans (75/115 lb)(65/95 lb) (split reps)

WODCOMMUNITY CUP EVENT 2For max load:1-rep-max back squat1-rep-max press1-rep-max deadlift PUREFITEMOM x 5 rounds:30-:40 wall sit:30-:40 barbell/DB OH hold:30-:45 plank1 min rest