WOD 3 Rounds:500m Row/Ski400m Run/1Km Bike *Rest 3 Minutes Between Rounds PUREFIT3 Rounds:500m Row/Ski1:00 Plank400m Run/20 cal bike *rest 3 min between rounds

Back Squat3 Rep Max WOD 7 Rounds For Time:7 Chest to Bar Pull-Ups7 DB Front Squats7 DB Push Jerks (R)7 DB Push Jerks (L) Dumbbells: (50/35)(35/25) PUREFIT 7 Rounds For Time:7 pullups/ringrows7 DB squat7 DB Jerk (R)7 DB Jerk (L)7 CALS

CFC “31 Heroes” [HERO] [TEAMS OF 2] [AMRAP 31]Partner A performs AMRAP of:8 Thrusters (155/105)6 Rope Climbs (15 ft)11 Box Jumps (30/24 in) While Partner B performs:400 meter Sandbag Run (50/35 Ib) Partners switch after each Run.

CFC Power Snatch 10 Rep Max For Time:50 Power Snatches (95/65)30 Bar-Facing Burpees1,000/800 Meter Row Time Cap: 15 Minutes PureFit For Time:50 KBS30 Burpees1,000/800 Meter Row Time Cap: 15 Minutes

CFC AMRAP 20:27 AbMat Sit-ups21 Dumbbell Floor Press (50/35)’s15 Pull-ups9 Shuttle Runs PureFit AMRAP 18:20 AbMat Sit-ups17 Dumbbell Bench Press (50/35)’s14 Ring Rows9 Shuttle Runs