Build to a Heavy Set of 10:Front Squats For Time (12 Minute Time Cap):10 Front Squats + 1 Push Jerk9 Front Squats + 2 Push Jerks8 Front Squats + 3 Push Jerks7 Front Squats + 4 Push Jerks6 Front Squats + 5 Push Jerks5 Front Squats + 6 Push Jerks4 Front Squats + 7 Push […]

Rest Day. Open Gym times 5:30 am & 5:30 pm Optional WODPick 2 movements you want to improve & practice; EMOM 20:Minute 1: Movement 1Minute 2: Movement 2

10 Rounds For Time:250 m. Row or Ski/ 200m Run / Bike .31 mi.30 Double Unders10 Burpees to Target (6″) *30 minute time cap PUREFIT 7 Rounds for Time:200m Row/Run/Ski30 Single Jumps or Toe Touches5 Burpees *20 Min time cap

Build to a Heavy Set of 10:Power Clean (must be touch and go, score = heaviest load) AMRAP 14:60 Calorie Row50 Toes to Bar/Knees to Elbows/Weighted Sit-Ups40 Wall Ball (20/14)30 Power Cleans (135/95, 95/65)20 Ring Muscle-Ups/C2B Pull-Ups/Pull-Ups PUREFIT AMRAP 14:45 Calorie Row35 Knees to Elbows/weighted situps25 Wallball15 Medball Cleans5 Pullups

CFCody Team WOD Teams of 2:200 KB swings (55/35)(35/25)200 KB/DB Goblet Squats (55/35)(35/25) *One person working at a time. *Every time you switch, both teammates complete 5 burpees then continue*Finish all KB swings then move on to Goblet Squats