Teams of 2: 3 Rounds: (in 0-20 min) 400m run20 C2B/kip pull ups/10 strict pull ups10 Power Cleans (185/135) -both teammate complete 3 rounds…not dividing reps. REST with remaining time in 20min then…. min 20-32 complete: With a partner (alternating back and forth) Work to a Max Power Clean (score= Both Maxes added together)

CFC AMRAP x 21 800m 20 Alternating DB Snatch (50/30) 20 Sit-Ups PureFit 400m 10 Alternating DB Snatch 10 Sit-Ups

CFC 12 Min. to find a heavy 1 rep Back Squat. Not 100% but over 90% AMRAP x 8 15 DL (135/95) 12 Box Jump Overs (24/20) 9 Push-Jerk (135/95) Rest 2:00 AMRAP x 8 15 DL (115/85) 12 Box Jump Overs (24/20) 9 Push-Jerk (115/85) PureFit AMRAP x 8 12 KB DL 8 Box […]

5:30am Class 4 Rds 400m 20 Box Jumps 12 DB H. Squat Cleans 50/30 5:30pm Open Gym

CFC Nutrition Challenge WOD #4 in 2min complete Max set of: Air Squats *Write your total on the board to receive credit for today challenge WOD. 10 Rounds:10 T2B10 Burpees100m Run PureFit Nutrition Challenge WOD #4 in 2min complete Max set of: Air Squats *Write your total on the board to receive credit for today […]