CFC 5 Sets of 2 No Touch Deadlifts PART 2: “AMRAPPER’s Delight” AMRAP 15:8 Toes to Bar8 Deadlifts (165/115)8 Lateral Barbell Burpees PureFit 5 Sets of 2 KB/DB No Touch Deadlifts AMRAP 15:8 Sit-Ups8 KB/DB Deadlifts 8 Up-Downs/ Burpees

CFC 5 Rounds x AMRAP 4:30 x 10-Meter Shuttle Runs30/20 Calorie Max Single Dumbbell Hang Clean & Jerks (50’s/35’s) Rest 4 Minutes Between Rounds  PureFit 5 Rounds x AMRAP 4:20 x 10-Meter Shuttle Runs15/12 Calorie RowMax Single Dumbbell Hang Clean & Jerks Rest 2-4 Minutes Between Rounds 

5:30am Class PART 1: Bench Press [ALL TRACKS] 5 Sets of 2 Bench Presses *Score = Lowest weight used for a working set PART 2: “Put It In Reverse” [COMPETE/TRAIN] AMRAP 12:2-4-6-8-10….Hand Release Push-upsBike CaloriesDumbbell Front Rack Reverse Lunges (50’s/35’s) 5:30pm Open Gym

CFC 5 Rounds For Time:20 Pull-ups30 Sit-ups400 Meter Row50 Double Unders Rest 2 Minutes PureFit 5 Rounds For Time:15 Ring Rows20 Sit-ups400 Meter Row50 Single Unders Rest 2 Minutes

CFC Run 1 Mile/ Row/ Ski 1600m FRONT SQUAT 5 Sets of 2 Front Squats PureFit Run 1 Mile/ Row/ Ski 1600m FRONT SQUAT 5 Sets of 2 Front Squats