CFC On the 2:00 x 10 Sets:15/12 CalsAMRAP “Macho Man” (115/85) “Macho Man”:3 Power Cleans3 Front Squats3 Push Jerks PureFit On the 2:00 x 10 Sets:10 CalsAMRAP 3 KBS + 3 Goblet Squats + 3 Press on Each arm

CFC 5 Rounds For Time [35 Minute Cap]:500/400 Meter Row/Run/Ski15 Box Jumps (30″/24″)3 Rope Climbs (15′) *SUB Rope Climbs: 3 Pull-Ups + 3 T2B= 1 Rope Climb Rest 2 Minutes Between Rounds PureFit 5 Rounds For Time [35 Minute Cap]:500/400 Meter Row15 Step-Ups10 Ring Rows Rest 2 Minutes Between Rounds

5:30am Class 5:30pm Open Gym PART 1: Back Squat Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Compounding Interest” For Time [15 Minute Cap]:5 Rounds of:30 Double Unders10 Overhead Squats (95/65)[43/29] Directly Into.. 1 Round of:30 Overhead Squats (95/65)[43/29]100 Double Unders

CFC AMRAP 7:Power Snatches (115/85)[52/38] On the Minute:7 Toes to Bar Rest 5 Minutes AMRAP 7:Bar-Facing Burpees On the Minute:7 Push Press (115/85) [52/38] PureFit AMRAP 7:KBS On the Minute:7 Sit-Ups Rest 6 Minutes AMRAP 7:Burpees On the Minute:7 DB Push Press

CFCody WOD Pre-Holiday Nutrition Challenge Test WOD 16 min clockBuy In: 500m Row/400m Run-Rest 2 min- AMRAP in remaining time:10 Pull ups20 Alt DB Snatch (50/35)30 Burpees40 KBS (50/35)50 Wall Balls (20/14)40 KBS30 Burpees20 Alt DB Snatch10 Pull ups *Use Scorecard to record EXACTLY how you complete this. You will have 2 scores. Row/Run time […]