CFC AMRAP x 15:00 16 DB/KB Snatch 50/35 8 Push-Ups 8 DB/KB Front Rack Lunges PureFit AMRAP x 15:00 16 DB/KB Snatch 50/35 8 Push-Ups 8 DB/KB Front Rack Lunges

CFC 5rds for time 12 T2B or weighted sit-ups 12 burpees 200m Run/ 15/12 Calorie Bike PureFit 5rds for time 12 Weighted sit-ups 10 burpees 200m Run/ 15/12 Calorie Bike

CFCody Team WOD Buy in: 800 meter run/row/ski 30 rounds: 3 pull ups 3 clean & jerks (185/115)(135/85) 6 jumping lunges buy out: 800 meter run/row/ski *teammates split run, 400 each – can run together or 1 @ a time. *teammate completes entire round them switch until 30 rounds total – 15 each!

CFCody WOD 4 Rounds: 10 Deadlifts (225/155)(185/125) 400 meter run/row/ski/bike (25/20) cals 20 wall ball (20/15) Goal: 14 min PureFit WOD 3-4 Rounds: 10 KB Deadlifts 15 Up Downs/Burpees 20 wall ball

CFCody WOD 10 Front Squats (205/135)(155/105) 100 Double Unders/200 single unders 8 Front Squats 80 Double Unders/160 single unders 6 Front Squats 60 Double Unders/120 single unders 4 Front Squats 40 Double Unders/80 single unders 2 Front Squats 20 Double Unders/40 single unders Goal: 12 min PureFit WOD 4 rounds: 8 DB Front Squats 10 […]