 Build to a Heavy Complex:
1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch PERFORMANCE: 3 Rounds for Time of: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95) FITNESS: 3 Rounds for Time of: 80 Single Unders 20 Toes to Bar 10 Hang Squat Snatches (95/65)
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 Teams of 3:
For Time (25 Minute Cap): 50 Bench Press (115/85) 50/35 Calorie Assault Bike 50 Deadlifts (155/105) 50/35 Calorie Assault Bike 50 Bench Press (135/95) 50/35 Calorie Assault Bike 50 Deadlifts (185/135) 50/35 Calorie Assault Bike 50 Bench Press (155/105) 50/35 Calorie Assault Bike 50 Deadlifts (225/155) 50/35 Calorie Assault Bike  AMRAP 5:
200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 100’ Dumbbell Walking Lunge P(50/35), F(35/25) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-ups Max Calorie Row  PERFORMANCE
AMRAP 15: Buy-In: 100/80 Calorie Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups FITNESS AMRAP 15: Buy-In: 100/80 Calorie Directly Into... Max Rounds: 8 Burpee Box Jumps 8 Pull-ups  Build to a Heavy Complex:
1 Power Clean 2 Front Squats 3 Push Jerks For Time: 10 Power Cleans 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats PERFORMANCE (155/105) FITNESS(115/85)  7 Rounds, On the 3:00
15/10 Calorie Anything 10 ea. DB Single Arm Hang Power Cleans *for load  Teams of 3
AMRAP 30: 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP)  For Time:
1,500 Meter Row 30 Deadlifts 45 Lateral Barbell Burpees PERFORMANCE: 225/155 FITNESS: 185/125  On the 3:00 x 6 Rounds:
24 AbMat Sit-ups 12/9 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight*  PERFORMANCE
21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) FITNESS 21-15-9: Wallballs (14/10) Pull-up Thrusters (75/55) Box Jumps Kettlebell Swings (35/25) |
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CROSSFIT GROUNDWORX
611 Steven Ct Unit 2 Newmarket, ON L3Y 6Z3 |
Let's Get Better Together.
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Hours of Operation
Monday - Friday: 6am - 9pm Saturday & Sundays: 8am - 2pm |
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