For time with a partner:800-meter run100 KB swings (35/53 lb)100 KB walking lunges800-meter run– Run together, and split KB work as desired.

CFC AMRAP 5:00500 meters 28/24 BikeMax wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00500 meters 28/24 BikeMax med-ball cleans (14/20 lb) PureFit AMRAP 5:00Row 400 metersMax wall-ball shots (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:... Continue Reading

CFC 5 rounds for time:2 rope climbs- sub 7 devils press for two rope climbs10 sit-ups20 box jumps (20/24 in)– Step down from the box. PureFit 5 rounds for time:5 devils press10 sit-ups15 box jumps – Step down from the box.

Open Gym: 5:30am and 5:30pm For load:5-5-3-3-1-1Deadlift– Start at 75% of 1-rep-max.– Build to a 1-rep-max deadlift.

CFC 3 rounds for time:15 hang power snatches (65/95 lb)15 chest-to-bar pull-ups PureFit 3 rounds for time:14 alternating DB hang power snatches 14 ring rows