CFC AMRAP x 5 5 DL 275/185 10 Squat Jumps Rest 2 min AMPRAP x 5 5 Power Cleans 225/135 10 Air Squats Rest 2 min AMRAP x 5 5 Snatches 135/95 10 Lunges PureFit: AMRAP x 5 5 KB DL 10 Squat Jumps Rest 2 min AMPRAP x 5 5 KBS 10 Air Squats Rest 2 min […]

5:30am WOD 1000m Row 50 empty bar press 50 Burpees 5:30pm Open Gym

CFC 3rds 800m 21 KBS 55/35 15 Wall-Balls 9 Pull-Ups PureFit: 3rds 400m 21 KBS 14 Wall-Balls 7 Ring Rows

CFC 5rds 15 Cals 15 Weighted sit-ups 15 Two handed DB/KBFloor Press Rest 1 min PureFit: 3-5rds 15 Cals 15 Weighted sit-ups 15 Two handed DB/KBFloor Press Rest 1 min  

CFCody Team WOD Team of 2: 4000/3000 meter row while partner A rows, partner B completes: 5 Burpees 10 Wall Ball 15 KBS (70/55)(55/35) *partners switch as necessary