 Teams of 2
AMRAP 20: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats
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 AMRAP 3:
Macho Man Rest 3 Minutes AMRAP 3: Macho Man Rest 3 Minutes AMRAP 3: Macho Man PERFORMANCE: (135/95)(155/105)(185/135) FITNESS: (95/65)(105/75)(135/95)  5 Rounds:
9 Toes to Bar 15 Wallballs Directly Into... 5 Rounds: 9 Power Snatches 15 Overhead Squats PERFORMANCE: Wallball 20/14 Barbell 75/55 FITNESS: Wallball 14/10 Barbell 45/35  2 Rounds:
20 Push Presses 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row PERFORMANCE: Barbell: 115/85 Box: 24/20 Dumbbell: 50/35 FITNESS: Barbell: 85/60 Box: 24/20 Dumbbell: 35/25  PERFORMANCE:
AMRAP 13: 60/45 Calorie Assault Bike Directly Into... 5 Deadlifts (245/165) 15 AbMat Sit-ups 25 Double Unders FITNESS: AMRAP 13: 60/45 Calorie Assault Bike Directly Into... 5 Deadlifts (185/125) 15 AbMat Sit-ups 40 Single Unders  Complete as many rounds as possible in 26 minutes of:
• 10 pull-ups • 15 kettlebell swings, 1.5 pood • 20 box jumps, 24-inch box  Teams of 3
4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over Barbell 2:00 Deadlifts No Rest Between Rounds  Event 1- Menage a Trois
AMRAP 7 Min 9 Deadlifts 7 Hang Squat Clean 5 Shoulder to OH Performance: 135/95 Fitness: 95/65 Athletes all have their own bars. Athletes can divide reps as desired. Score is total reps. Event 2- Box of Chocolates 3 Rounds for time Each Partner completes: Partner A- 10 PERFORMANCE (Pull-Ups), FITNESS (Jumping Pull-Ups) 10 Wallball PERFORMANCE (20/14), FITNESS (14/10) 10 KB Swings PERFORMANCE (52/35), FITNESS (35/25) 10 PERFORMANCE (Box Jumps), FITNESS (Step-Ups) 24/20" Partner B- Must complete 15/12 Calories before they can switch Each athlete will complete 3 rounds of both the floor work and rowing The score is the time when the last athlete completes either the box jump or row. Event 3- Partners in Crime For time (time cap TBD): PERFORMANCE (100 Double Unders), FITNESS (150 singles) 80 ft OH DB Walking Lunges 60 PERFORMANCE (Toes to Bar), FITNESS (Hanging Knee Raises) 40 Alt. DB Snatch 20 Burpee Over DB Athletes can divide reps as desired. DB PERFORMANCE(50/35), FITNESS(35/25) OH Lunges are one arm and can be switched as desired.  On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings 50' Walking Lunge 15/12 Calorie Assault Bike PERFORMANCE: KB Swings (70/53) FITNESS: KB Swings (50/35) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit