CFC Andi Benchmark rx For time: 100 hang power snatches
 (55/75 lb) 100 push presses 100 sumo deadlift high pulls 100 front squats *Can sub up to two of the movements with 800M run/row/ski or bike (48/40 cals) PureFit For time: 40 DB single arm hang pow... Continue Reading

CFC Every 2:00 for 10 rounds: 1 power clean 2 hang power cleans 8/10-cal PureFit Every 2:00 for 10 rounds: 1 db/kb deadlift (one in each hand) 2 db/kb hang power cleans 8/10-cal

Open Gym: 5:15am and 5:30pm Optional WOD 6 rounds for time:200-m run12 box jump-overs (24/30 in) Score: 

CFC 40-30-20 reps for time:Single-leg squats or lungesToes-to-bars/ knees-to-elbows/ weighted sit-ups 400m after each round PureFit 30-20-10 reps for time:LungesSit-Ups 200m after each round  

CFC 5 x 3:00 rounds:300/400-m row + 10 KB swings (53/70 lb)Max push-ups– Rest 1:00 between rounds. PureFit 5 x 3:00 rounds:300-m row + 10 KB swings Max push-ups– Rest 1:00 between rounds.