CFC Deadlift 3 Rep Max “Optimus Prime” AMRAP 7:Wallballs (20/14) On the Minute [Starting at 1:00]:5 Deadlifts (225/155) *Score = Total Wallballs PureFit DB DL 5×3 reps AMRAP 7:Wallballs (20/14) On the Minute [Starting at 1:00]:5 DB Deadli... Continue Reading

CFC 45/36 Calorie Bike/Row/Ski Directly Into…. 21-15-9:Power Snatch (95/65)Chest to Bar Pull-upsCalories* Bike/Row/Ski * Women: 15-12-9 Calories PureFit 21-15-9:DB Snatch Push-UpsCalories Bike/Row/Ski

5:30am and 5:30pm Open Gym WOD Front Squat 3 Rep Max ‍ [Part 2] “Most Dope” [COMPETE & TRAIN] 10 Rounds For Time:10-1 Front Squats (115/85)1 Rope Climb (15′) Time Cap: 15 Minutes

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