CFC Power Snatch 1 Rep Max “Paper Tiger” 3 Rounds For Time:400 Meter Run10 Power Snatches (135/95)Time Cap: 12 Minutes PureFit 3 Rounds For Time:400 Meter Run/Row/Ski10 DB Push-Press

CFC For Time:63-45-27 AbMat Sit-ups42-30-18 Deadlifts (135/95)21-15-9 Strict Ring Dips/ Push-Ups/ Dip Variations (Box, Barbell etc.) Time Cap: 25 Minutes PureFIt 5 RDS (20 min. Cap)10 Sit-Ups10 DB DL10 Push-Ups Rest 1 Minute Between Rounds

Active Recovery Day: 5:30am and 5:30pm Optional WOD Bench Press 3 Rep Max “Cinderella” AMRAP 15:5 Handstand Push-ups10 Toes to Bar15 Wallballs (20/14)

CFC 8 Rounds For Time:200 Meter Run4 Bar Muscle-ups8 Clean & Jerks (115/85) Time Cap: 20 Minutes PureFit 5 Rounds For Time:200 Meter Run7 Ring Rows12 KBS Time Cap: 20 Minutes

CFC Overhead Squat 5 Rep max WOD For Time [10 Minute Cap]:750/700 Meter Row50 Overhead Squats (95/65)25 Bar-Facing Burpees PureFit For Time: 3 Rounds400 Meter Row15 Goblet Squats5 Burpees 15 min. Cap