 Back Squat Complex
1 Pausing Back Squat (3 Seconds) 1 Back Squat 3 Rounds For Time: 30 Slamball 20/14 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side) PERFORMANCE Wallball: 20/14 Dumbbell: 50/35 Box: 24/20 FITNESS Wallball: 14/10 Dumbbell: 35/25 Box: 24/20
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 Teams of 2
12 Rounds For Time: 12 Alternating Dumbbell Snatches 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each) **Performance 50/35 Fitness 35/25  26 minutes
10 pull-ups 15 kettlebell swings 24/16 20 box jumps 24/20  5 Rounds:
10 DB Bench Press 20 R.KB Swings 3 Rounds: 200 Meter Farmers Carry (53's/35's) 30/21 Calorie Assault Bike 400 Meter Row For time, partitioned any way:
• 40 muscle-ups • 80-cal. row • 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes  PERFORMANCE
AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row FITNESS AMRAP 20: 30 Overhead Squats (75/55) 30 Box Jumps 30 Hanging Knee Raises 30/21 Calorie Row  On the Minute x 20:
Odd: Movement 1 Even: Movement 2 ### Practice Option 1: On the Minute x 20: Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Chest to Bar ### Practice Option 2: On the Minute x 20: Odd Minutes: 1-2 Ring Muscle-ups Even Minutes: 6-10 Pistol Squats ### Practice Option 3: On the Minute x 20: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb ### Cardio Option 1: On the Minute x 20: Odd Minutes: 1 Minute Bike Even Minutes: 1 Minute Sit-ups ### Cardio Option 2: On the Minute x 20: Odd Minutes: 12 Calorie Row Even Minutes: 12 Burpees **or a combination of any 2  Teams of 3
5 Rounds Minute 1: 50 Double Unders Minute 2: 25 AbMat Sit-ups Minute 3: Max Calorie Bike Minute 4: Rest *Score is Total Bike Calories  PERFORMANCE
AMRAP 12: 12 Power Snatches (95/65) 12 Push-ups 12 Chest to Bar Pull-ups FITNESS AMRAP 12: 12 Power Snatches (75/55) 12 Push-ups 12 Pull-ups  AMRAP 5:
1000 Meter Row Max Wallballs Rest 5 Minutes AMRAP 5: 50 Wallballs Max Meter Row PERFORMANCE (20/14) FITNESS (14/10) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit