CFC 1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35)10 box jump-overs1:00 KBS (70/55)(55/35) PureFit 1:00 KBS (70/55)(55/35)10 box jumps1:00 KBS (70/55)(55/35)10 box jumps1:00 KBS (70/55)(55/35)10 box jumps1:00 KBS (70/55)(55/35)10 box jumps1:00 KBS (70/55)(55/35)10 box jumps1:00 KBS (70/55)(55/35)

7:00 – 9:00 a.m. Open Gym Style“Murph”For time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run

CFCody Team WOD Teams of 2:For Time60 synchronized Ab Mat sit ups80/120 Calories 60 T2B56/80 Calories60 Synchronized Strict K2E42/60 Calories *1 person working at a time except for synchro. Running options80/120 = 1 mile run56/80 = 800m run42/60 = 400m run

CFCody WOD 20min AMRAP:Min 1: 5 Front SquatsMin 2: 5 Muscle ups *Choose a moderate to heavy load for Front Squats. Something that you can hold on to 3-5 unbroken reps for the 10 sets. Muscle up progression3-5 jumping Muscle ups3-5 Bar Muscle ups3-5 Low Ring Transitions3-5 C2B pull ups3-5 Strict pull ups3-5 ring dips […]

CFCody WOD 5 Rounds:8 Handstand push ups8 Alternating Front Rack Lunges (75/115)8 Push press400m Run/row/ski/bike(20/24) PureFit WOD 5 Rounds:8 Push ups8 Alternating DB Front Rack lunges8 DB Push press400m Row/Run/Ski/Bike (20)