CFC WOD AMRAP 3, 21/15 Calorie Row 21 Burpees over the bar Max Thrusters (75/55) Rest 3:00 AMRAP 3, 18/12 Calorie Row 18 Burpees over the bar Max Thrusters (95/65) Rest 3:00 AMRAP 3, 15/10 Calorie Row 15 Burpees over the bar Max Thrusters (115/80) Rest 3:00 AMRAP 3 12/8 Calorie Row 12 Burpees over […]

CFC WOD 3 Rounds: 400 Meter Run/Row 15 Clean and Jerks (115/80) 75 Double Unders/100 single unders Barbell Conditioning EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)(185/135)(135/95)

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 Pull-ups Push-ups 100m Run

Every :30 for 5 min: 2 Clean and Jerk  70% 5 rds 400m run 10 Pull-ups 10 Box Jumps

Mile Run for time Rest 3 min. Then AMRAP x 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20)