Teams of 2: AMRAP 20:25 wall-ball shots (14/20 lb) (9/10 ft)20-cal bike4 wall walks one person working at a time: partition reps however you want

CFC For time::30 L-sit hold or hanging knee up holds20 snatches (135/95):30 L-sit hold or hanging knee up holds15 power cleans (205/125):30 L-sit hold or hanging knee up holds10 deadlifts (275/185):30 L-sit hold or hanging knee up holds PureFit For time::30 hanging knee up holds20  DB SDLHP:30 hanging knee up holds20 power cleans :30 L-sit hold […]

CFC AMRAP 4:10 shuttle runs21 toes-to-barsMax power snatches (95/135 lb)2:00 rest AMRAP 4:10 shuttle runs21 toes-to-barsMax overhead squats (95/135 lb)2:00 rest AMRAP 4:10 shuttle runs21 toes-to-barsMax squat snatches (95/135 lb) PureFit AMRAP 10:10 DB side lunge15 sit-up10 KBS2:00 rest AMRAP 10:10 seated DB press15 sit-ups10 DB good mornings  

Open Gym: 5am and 5:30pm 3 rounds for time:30 GHD sit-ups30 med-ball box step-ups (20/24 in) (14/20 lb)400-m med-ball run

CFC 21-18-15-12-9 reps for time of:DB floor presses (35/50 lb)Gorilla Rows Post-workout skill100 ft of each for 2 sets:Single-arm overhead DB carry, rightSingle-arm DB farmers carry, rightSingle-arm overhead DB carry, leftSingle-arm DB farmers carry, left PureFit 21-18-15-12-9 reps for time of:Floor press Gorilla rows After odd numbered rounds: (21-15-9)10 russian twists 10 leg raises with […]