5:30am Class 5:30pm Open Gym PART 1: Back Squat Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Compounding Interest” For Time [15 Minute Cap]:5 Rounds of:30 Double Unders10 Overhead Squats (95/65)[43/29] Directly Into.. 1 Round of:30 Overhead Squats (95/65)[43/29]100 Double Unders

CFC AMRAP 7:Power Snatches (115/85)[52/38] On the Minute:7 Toes to Bar Rest 5 Minutes AMRAP 7:Bar-Facing Burpees On the Minute:7 Push Press (115/85) [52/38] PureFit AMRAP 7:KBS On the Minute:7 Sit-Ups Rest 6 Minutes AMRAP 7:Burpees On the Minute:7 DB Push Press

CFC 5 Rounds For Time:500/400 Meter Row/Run/Ski15 Box Jumps (30″/24″)10 Pull-Ups Rest 1 Minutes Between Rounds PureFit 4 Rounds For Time:400 Meter Row15 Step-Ups10 Ring Rows Rest 1 Minute Between Rounds

CFCody Team WOD 20 min AMRAP:3 Handstand push ups6 Power Snatch (75/55)(45/35)9 Box Jumps (24/20) *Teammate completes entire round then switch, one person working at a time. HSPU subsPush upsDB strict press

CFCody WOD Strength – Power CleanBuild to a Heavy Single*use as added warm up for workout, build heavier than plan to go in workout. Open WOD 14.414 min AMRAP:60 Calories50 T2B/K2E/weighted Sit up40 Wall Balls (20/14)30 Cleans (135/95)(95/65)20 Ring Muscle ups Calorie options60 cal row/ski42 Cal bike500m runMuscle up optionsBar Muscle upsStrict Pull upsC2B pull […]