5:30 am Class Karen 150 Wall Balls 5:30 pm Open Gym

CFC 5 Sets of 5 Front Squats “Spindrift” AMRAP 18: 500 Meter Row30 Push Press (95/65)100 Double Unders500 Meter Row30 Front Squats (95/65)100 Double Unders500 Meter Row30 Thrusters (95/65)100 Double Unders PureFit AMRAP 15: 500 Meter Row15 DB Push Press 50 Single Unders500 Meter Row15 DB Goblet Squats50 Single Unders500 Meter Row15 DB Thrusters 50 Single Unders

CFC 5 Rounds For Time:400 Meter run/row/ski12 Deadlifts (185/135)30 AbMat Sit-ups100 Meter Farmers Carry (50’s/35’s) PureFit 3-5 Rounds For Time:200 Meter 12 KB Deadlifts 15 Sit-ups50 Meter Farmers Carry

CFCody Team WOD Teams of 24 rounds for time of:Partner 1: 15 Burpees + 200m run/rowPartner 2: 200m run/row + 10 DB Squat Cleans (50s/35s)Partner 1: 200m run/row + 10 DB Squat Cleans (50s/35s)Partner 2: 15 Burpees + 200m run/row -40min time cap-

CFCody WOD 25min AMRAP:7 Box Jump Overs (24/20)7 pull ups/toes 2 bar/Barbell Rows7 Power Snatch (75/55)-Every 5min, starting with 0:00, complete 400m run/row. With remaining time, complete as many rounds/reps as possible of the above. -modify 400m run/row distance if you are unable to maintain a 2:00 or under pace. PureFit WOD 20min AMRAP:7 Box […]