CFC For time:50 box jumps (20/24 in)50 jumping pull-ups50 KB swings (26/35 lb)50 walking-lunge steps50 knees-to-elbows50 push presses (35/45 lb)50 GHD hip extensions50 wall-ball shots (14/20 lb) (9/10 ft)50 burpees50 double-unders PureFit For time:30 ring rows30 KB deadlift30 walking-lunge steps30 sit-ups30 DB push presses 30 wall-ball shots 30 burpees

CFC 5 rounds for time:200-m run10 strict handstand push-ups PureFit AMRAP x 15:00 10 box step ups200-m10 DB floor press      

Open Gyms: 5:30am and 5:30pm Optional WOD 21-15-9 reps for time of:Thrusters (65/95 lb)Pull-ups

CFC 3 rounds for time:21 push-ups12 hang power cleans (95/135 lb)800-m run PureFit 4 rounds for time:15 push-ups12 kbs400-m 

CFC 10 rounds for time:30 double-unders or 50 singles3 deadlifts (205/315 lb) PureFit 7 rounds for time:30 single-unders 15 sit-ups 5 DB/KB deadlifts