Part 1: Overhead SquatsBuild to a Heavy Set of 2 Overhead Squats Part 2: WODFor Time (18 Minute Time Cap)75 Power Snatch (75/55)150 Wallball (20/14) PUREFIT 18 Min Amrap200m Run/Row/Ski12 Alternating DB Snatch10 Wallball

WOD 5 Rounds For Time:30/21 Calorie Row/Ski/Bike5 Double DB Box Step Ups (24/20)30 AbMat Sit-Ups5 Double DB Box Step Ups (24/20) (DB = 50’s/35’s, 35’s/25’s) PUREFIT 5 Rounds for Time:15 Calories5 Step Ups, with weight or without20 ... Continue Reading

[TEAMS OF 2]AMRAP 31:5 Thrusters (155/105)7 Rope Climbs (15′)9 Box Jumps (30″/24″) *Switch After 400 Meter Run

CFC 5 Sets of 2 No Touch Deadlifts PART 2: “AMRAPPER’s Delight” AMRAP 15:8 Toes to Bar8 Deadlifts (165/115)8 Lateral Barbell Burpees PureFit 5 Sets of 2 KB/DB No Touch Deadlifts AMRAP 15:8 Sit-Ups8 KB/DB Deadlifts 8 Up-Downs/ Burpees

CFC 5 Rounds x AMRAP 4:30 x 10-Meter Shuttle Runs30/20 Calorie Max Single Dumbbell Hang Clean & Jerks (50’s/35’s) Rest 4 Minutes Between Rounds  PureFit 5 Rounds x AMRAP 4:20 x 10-Meter Shuttle Runs15/12 Calorie RowMax Single Dumbbell... Continue Reading