“GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme. PureFit “GOAT DAY” EMOM 20:Minute 1: Movement 1Minute 2: Movement 2 *You set the Movements and Rep Scheme.

PART 1: BACK SQUATBuild to Heavy Set of 10Back Squats *Score = Heaviest Load PART 2: “SHOT CLOCK”AMRAP 12:1 Ring Muscle-up/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)2 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)3 Ring Muscle-ups/Bar Muscle-up/C2B/Pull-Up15 Wall Balls (20/14)…[Add 1 Ring Muscle-up Each Round] PureFit: 4 Sets AMRAP 4:5 Ring Row7 Push-Ups9 Wall Balls Rest 1min between […]

5:30am Class 5:30pm Open Gym WOD Grace 30 Clean and Jerks (134/95) —OR— On the 0:00…”Wise Men” AMRAP 3:3 Power Cleans3 Front Squats3 Push JerksBarbell – 135 / 95 lb … Rest 3:00 AMRAP 3:3 Power Cleans3 Front Squats3 Push JerksBarbell – 155 / 105 lb Rest 3:00 AMRAP 3:3 Power Cleans3 Front Squats3 Push […]

PART 1: POWER SNATCH Build to Heavy Set of 10Power Snatch *Score = Heaviest Load PART 2: “NINTENDO”AMRAP 9:21 Deadlifts (115/75)15 Toes to Bars9 Power Snatches (115/75) PureFit: PART 2:AMRAP 12:21 KB/DB Deadlifts 15 Sit-Ups9 KBS

“DOWNFALL” COMPETE [TRAIN & COMPETE]For Time:100 Double Unders80/60 Calories60 Box Jump Overs (24″/20″)40 Dumbbell Push Jerks (50’s/35’s)200 Meter Farmer’s Carry (50’s/35’s) PureFit: “DOWNFALL” COMPETE [TRAIN & COMPETE]For Time:100 Single Unders50/30 Calories40 Box Step-Ups30 Dumbbell Push Jerks 100 Meter Farmer’s Carry