CFC 4 Rounds x AMRAP 4:20 Burpees Over Rower500/400 Meter Row/Ski/Run-Bike (20/24 cals)Max Power Cleans (135/95) Rest 4 Minutes Between Rounds PureFit 4 Rounds x AMRAP 4:14 Burpees300 Meter Row/Ski/ RunMax DB Power Cleans Rest 4 Minutes Between Rounds

CFC Push Jerk 5 Rep Max “Clawfoot” AMRAP 15:7 Toes to Bar5 Dumbbell Thrusters (50/35)’s30 Double Unders PureFit AMRAP 15:7 Toes to Bar5 Dumbbell Thrusters 30 Single Unders

Team WOD TEAMS OF 35 Rounds For Time: 400 Meter Run (Together) 30 Synchro AbMat Sit-ups 30 Deadlifts (250/175) * Split Deadlifts However

CFCody WOD Strength – Squat Clean5 Rep Max 12 min AMRAP:15 Wall Balls (20/14)1-2-3-4….gymnastic movement Optionsburpee pull upsRing muscle upsbar muscle upsBurpee Box jump oversBurpees to Target PuerFit WOD Strength – DB squat Cleans5-5-... Continue Reading

CFCody WOD 20min AMRAP:8 Single DB Box Step ups (24/20)(50/35)(35/25)10 DB Snatch (50/35)(35/25)12/10 Cal Bike/15/12 Cal Row/ski/200m run PureFit WOD 16min AMRAP:8 Single DB step ups10 DB Snatch10 Calories