“Aftermath”
4 Rounds:
60 Double-unders
30 Sit-ups
15 Kettlebell Swings (70/53#)

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

“Grindstone”
EMOM 10, Alternating:
40 seconds on, 20 seconds off:
Sumo Deadlifts
Candlesticks

“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row
Score = total calories after all 4 rounds.

“Criss Cross”
AMRAP 15:
30 Double-unders
15 Power Cleans (115/75#)
30 Double-unders
15 Toes-to-Bar

“The CFNE Invitational”
Teams of 3:
5 Rounds:
800m Run
90 Calorie Bike
30 1-Arm Dumbbell Snatch (70/50#)

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

“Filthy 50”
50 Box Jumps (24/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35#)
50 Hip Extensions
50 Wallballs (20/14#)
50 Burpees
50 Double-unders

“Rock, Paper, Scissors”
Teams of 3:
AMRAP 7:
Back Squat:
50 Reps at 135/95#
50 Reps 185/135#
AMRAP at 225/155#
Rest 3:00
AMRAP 7:
Push Press:
50 Reps at 135/95#
50 Reps at 155/105#
AMRAP at 185/135#
Rest 3:00
AMRAP 7:
Hang Power Clean:
50 Reps at 135/95#
50 Reps at 155/105#
AMRAP at 185/135#

2K Test
For time:
2,000m Row