5 rounds for time:5 front squats (155/225 lb)5 rope climbs (15 ft) or 15 laying to standing rope climbs400-m run with a plate (25/45 lb)– 30:00 time cap.-Can do this with a partner or individually -partners split 6 front squats, 6 rope climbs and run together

CFC AMRAP 12:3-6-9-12… etc.AbMat sit-upsPush jerks (75/115 lb) PureFit AMRAP 12:3-6-9-12… etc.AbMat sit-upsDB Push jerks 

CFC 10 rounds for time:12 KB swings (35/53 lb)30 double-unders or 200m Run– 20:00 time cap. PureFit 10 rounds for time:10 KB swings (35/53 lb)30 Single-unders or 100m Run– 15:00 time cap.

Open Gym 5:30am and 5:30pm Optional WOD 5 rounds for distance::20 row– Rest :40.:30 row– Rest :30.:40 row– Rest :20.:50 row– Rest :10.1:00 row– Rest 1:00.

CFC Strength/SkillEvery 2min x 5:3 Snatches-Use this as an added warm up and to build to workout load. 4 rounds for time:400-m run10 squat snatches (95/135 lb) PureFit 4 rounds for time:300-m 10 Alternating DB Snatches