Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD 10min AMRAP:2000/1000m Row/Ski/800m RunMax Calorie Bike-rest 4 min- 8min AMRAP:1500/1350m Row/SKi/600m RunMax Cal Bike-3min rest- 6min AMRAP:1000/900m Row/Ski/400m RunMax Cal Bike-2min rest- 4min AMRAP:500/450m Row/Ski/200m RunMax Cal Bike-1min rest- 2min AMRAP:250/200M Row/Ski/100m RunMax Cal Bike

CFCody WOD 3 Rounds of:7min AMRAP40 DB Snatch (50/35)(35/25)800m RunMax Rope Climbs -Rest 3 min- Rope Climb Subs2 Devils press = 1 climb2 Renegade Rows = 1 climb2 lay to stand = 1 climb PureFit WOD 3 Rounds:6min AMRAP:30 DB Snatch600m RowMax Renegade Rows-Rest 2 min-  

CFCody WOD Strength – Back Squat5 Rep Max For Time:30 Front Squats (155/105)(115/85)200m Farmers Carry (50s/35s)(35s/25s)1000/900m Row/Ski/800m Run/(48/40) Cal Bike PureFit WOD Strength – Tempo Squats5-5-5-5-5Temp = 3-1-1(down for 3, hold 1, up 1) 3 Rounds:12 DB Squats50m Farmers Carry400m Row

CFC [TEAMS OF 2]3 Rounds For Time:1,000 Meter Row50 Burpees50 Box Jumps (24″/20″)800 Meter Partner Run * Split Reps As You’d Like

CFC Deadlift 3 Rep Max “Optimus Prime” AMRAP 7:Wallballs (20/14) On the Minute [Starting at 1:00]:5 Deadlifts (225/155) *Score = Total Wallballs PureFit DB DL 5×3 reps AMRAP 7:Wallballs (20/14) On the Minute [Starting at 1:00]:5 DB Deadlifts