CFC 45/36 Calorie Bike/Row/Ski Directly Into…. 21-15-9:Power Snatch (95/65)Chest to Bar Pull-upsCalories* Bike/Row/Ski * Women: 15-12-9 Calories PureFit 21-15-9:DB Snatch Push-UpsCalories Bike/Row/Ski

5:30am and 5:30pm Open Gym WOD Front Squat 3 Rep Max ‍ [Part 2] “Most Dope” [COMPETE & TRAIN] 10 Rounds For Time:10-1 Front Squats (115/85)1 Rope Climb (15′) Time Cap: 15 Minutes

CFC 4 Rounds x AMRAP 4:20 Burpees Over Rower500/400 Meter Row/Ski/Run-Bike (20/24 cals)Max Power Cleans (135/95) Rest 4 Minutes Between Rounds PureFit 4 Rounds x AMRAP 4:14 Burpees300 Meter Row/Ski/ RunMax DB Power Cleans Rest 4 Minutes Between Rounds

CFC Push Jerk 5 Rep Max “Clawfoot” AMRAP 15:7 Toes to Bar5 Dumbbell Thrusters (50/35)’s30 Double Unders PureFit AMRAP 15:7 Toes to Bar5 Dumbbell Thrusters 30 Single Unders

Team WOD TEAMS OF 35 Rounds For Time: 400 Meter Run (Together) 30 Synchro AbMat Sit-ups 30 Deadlifts (250/175) * Split Deadlifts However