CFC For time:100-calorie100 box jump-overs (20/24 in)1,000-m run PureFit For time: 50-calories50 box step-ups50 KBS Finisher: Accumulate 2:00 plank

CFC 5 rounds of AMRAP 3:3 power cleans (95/135 lb)6 push-ups9 air squats– Rest 1:00 between rounds. PureFit 5 rounds of AMRAP 3:3 db power cleans 6 push-ups9 air squats– Rest 1:00 between rounds.

Team WOD 3 Rounds:800/1000m Row/Ski/Bike (40/48)50 Burpees50 Box Jumps (20/24)800m run -Break Reps however, one person working at a time -45min time cap-

CFCody WOD 4 Rounds:10 Deadlifts (155/225)(105/155)30 Wall Balls  Post WODTABATAV-up – 3 minFlutter kicks – 2 minOH weighted sit ups – 1 min PureFit WOD 4 Rounds:10 Dbl DB Deadlifts20 Slam Balls30 Wall Balls Post WODTABATAV-up – 3... Continue Reading

21-15-9Pull upsDB Clean & Jerks/Right Arm (35/50)(20/35)DB Clean & Jerks/Left Arm Post WOD200m DB OH Carry-Use WO Weight if possible PureFit WOD 21-15-9Ring Rows/pull upsDB Clean & Jerks/Right Arm DB Clean & Jerks/Left Arm-400m row/run af... Continue Reading