Category: Uncategorized

Strength 
Bench Press
1-1-1-1-1

Metcon
5 Rounds For time 
50 Double under  
5m Handstand walk 
10 Alt Dumbbell snatch 22.5/15

Gymnastics 
Testing 
ME unbroken HSPU  
ME unbroken toe to bar 
ME ring dip 

Strength 
Deadlift 
1-1-1-1-1

Metcon
21-15-9 
Hang power clean 50/35
Toe to bar 
Lateral barbell burpee

Olympic Lifting
Hang Clean 
1-1-1-1-1

Metcon Hero WOD
RJ
5 rounds for time of:
Run, 800 m
5 Rope Climbs, 15 ft
50 Push-ups

Olympic Lifting
Hang Snatch 
1-1-1-1-1

Strength 
Back Squat 
1-1-1-1-1

Strict Press 
1-1-1-1-1

Metcon
ME Assault Bike Calories
1min 

Olympic Lifting 
Split Jerk
1-1-1-1-1

Colour week finale day!!!

AMRAP 24min 
Colour Team Indian File 
Each full completed round = 37 points 
15 box jump 20/20
12 Kettlebell swing 24/16
9 Wall ball squat clean 10/6
1 Rope climb 

Strength Day
Bench press 3RM 
Front Squat 3RM 
Deadlift 3RM 
Total load = total points

Gymnastics
Handstand walk
10 points per meter complete

8am Only 
25min AMRAP 
Each colour team has 1 
Assault bike
Row
ABmat
Barbell 20/15 (Thruster)

As a team in any order complete as many reps as possible.

Each calorie = 1 point 
Each sit up = 1 point
Each Thruster = 1 point
Each block run completed = 20points

Metcon Part A
8min AMRAP 
10 Russian KB swing 24/16
12 Burpee 

Part B 
10min AMRAP Cindy 
5 pull up 
10 push up 
15 air squats 

Olympic Lifting
1 RM Snatch 

Colour week starts!!!

Metcon
20min AMRAP
200m run 
30 Double under 
15 wall ball 

Olympic Lifting 
1 RM Clean and Jerk 

3 Bars of death 
For time 
10-9-8-7-6-5-4-3-2-1  
Deadlift 100/70
Bench Press 60/40
Squat Clean 50/35 

CFC LEGENDS WOD
‘PHARMACY PHIL’

Part A
100 Double unders
3 Rope Climb
50 Double unders 
2 Rope climb
25 Double under 
1 Rope Climb

Rest 3min

Part B
10 Ground to overhead 45/30
20 Pull up
30 Sit up