CFC 4 rds, 3 min each rd for max reps 300m run DB floor press with remaining time PureFit 4 rds, 3 min each rd for max reps 200m run Push-ups with remaining time        

5:30am “Class” Fran 21-15-9 Thrusters (95/65) Pull-Ups 5:30pm “Open Gym”

CFC AMRAP x 12 15 Hang Power Cleans (135/95)(95/65) 15 Box Jumps PureFit AMRAP x 12 15 KBS 15 Box Step Ups

CFC 800m Run 50 DB Thrusters 50 Renegade Rows 800m Run PureFit 400m Run 50 Air Squats 50 Bent over rows 400m Run

CFCody Team WOD Murph Prep 24 min AMRAP Cindy: 5 Pull Ups 10 Push ups 15 Pull ups *Every 6min STOP where you are and run/row 400 meters together. Pick up where you left off. You will finish with the run/row and complete 4 total. *on AMRAP one person worki... Continue Reading