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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 

Metcon
For time
Assault bike 40/30 
150m Sandbag carry 85kg/50kg
*10 air squats when drop of sandbag 
20 Front squat 60/40
*10 bar facing burpee when FS is broken 
40 KB swing 32/24
*10 wall ball when KB swing is broken

Olympic Lifting
Hang clean 1-1-1-1-1

Strength 
Strict press 
5/3/1 75% 85% 95%

Push Press 
5/3/1 75% 85% 95%

Metcon
AMRAP 12min 
5 Deadlift 100/70
20 Air squats 
5m Handstand walk 

Olympic Lifting
Hang snatch 1-1-1-1-1

Technique 
Ski erg 

Metcon
EMOM 6min
Ski erg 40/30 cal

EMOM 6min
Row 15/10cal 

EMOM 6min
Assault Bike  15/10

EMOM 6min
Double under 40

Olympic Lifting
OHS 1-1-1-1-1

Accessory/strength 
Snatch Balance 
5-5-5

Strength 
Back squat 
5/3/1 75% 85% 95%

Metcon
5 Rounds For time
15 Overhead squat 45/30
6 Bar muscle 

Olympic Lifting 
Jerk 1-1-1-1-1

PART A
Every 2 min for 12 mins: do:
8 Deadlifts, 100/70 kg
then ME wall ball 

Rest 5min 

PART B
In 12min complete
1.6km run 
and find a 1rm Squat snatch