CFC AMRAP 30:3 wall walks200-m run1 deadlift– Deadlift load is 80-90% of 1-rep max. PureFit AMRAPx175 DB push press200-m run5 KB deadlift

CFC Pre-workout strengthEvery 2:00 for 10:00:2 squat snatches– Use around 70% 1-rep max. WOD 21-15-9 reps for time:Knees-to-elbowsOverhead squats (95/135 lb) PureFit 21-15-9 reps for time:Sit-upsKBS Then:  1000m  

Open Gym: 5:15am and 5:30pm For time:2,000-m row5:00 rest1:00 max-cal bike

CFC On a 10:00 clock:Build to a challenging set of 5 bench presses Then: 5 rounds for time:Double-KB front-rack carry (50m) (53/70 lb)10 DB floor presses (50/35) PureFit AMRAPx12 50 ft Double KB front rack carry10 DB floor press100m 

CFC 3 rounds for time:25 power snatches (55/75 lb)50 double-unders15 chest-to-bar pull-ups Finisher: 5:00 Max weighted box step ups (45/25) PureFit 3 rounds for time:20 Alternating DB snatches50 single-unders10 Ring rows or pull-ups Finisher: 5:00 Max weighted box step ups