CFC 5 rounds for time:25 Russian KB swing (35/53 lb)100-m KB carry– Use one KB. PureFit 3-5 rounds for time:25 Russian KB swings100-m KB carry– Use one KB.

CFC 4 x AMRAP 3:75 double-unders or 150 single-unders15 burpeesMax-rep toes-to-bars– Rest 1:00 between AMRAPs. PureFit 4 x AMRAP 3:75 single-unders10 burpeesMax-rep PVC Toes to Bar– Rest 1:00 between AMRAPs.

CFCody Team WOD 25min AMRAP:100m Farmers Carry (55s/35s)200m Run/Row/Ski/Bike (12/10)30 KB/DB Goblet Squats (53/35) *Partners Run together, one person working at a time on squats & carry. 

CFCody WOD 5 Rounds:25 KBS (55/35)(35/25)10 Chest 2 Bar pull ups/pull ups Post workout skill 10 Turkish get ups each arm*You choose weight PureFit WOD 3-4 Rounds:12 Wall Ball10 KBS8 Med Ball Sit ups200m row/run

CFCody WOD Strength – Deadlifts  3-3-3-3-3-3-Build to 80% and stay there for all 6 sets-complete a lift every 2-3min Conditioning 4-7 Rounds:10 Hand release push ups5 Right arm DB/KB Push Jerks (55/35)5 Left arm DB/KB Push Jerks10 KB SDHP *Adjust y... Continue Reading