 Teams of 3
AMRAP 20: 30 Strict Pull-ups 40 Strict Dumbbell Presses (35's/25's) 50 Back Squats Round 1: 155/105 Round 2: 185/135 Round 3: 205/145 Round 4: 225/155 Round 5: 245/165 (Max Reps)
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 AMRAP 5:
40/30 Calorie Assault Bike Max Power Snatches Rest 5 Minutes AMRAP 5: 40/30 Calorie Assault Bike Max Power Clean and Jerks Rest 5 Minutes AMRAP 5: 40/30 Calorie Assault Bike Max Thrusters PERFORMANCE: 95/65 FITNESS: 75/55  BENCHMARK WORKOUT
Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: Burpees *lowest round of burpees is your score.  AMRAP 15:
30/21 Calorie Assault Bike 30 Kettlebell Swings 30 Box Jumps 30 Deadlifts PERFORMANCE (53/35)(24"/20")(135/95) FITNESS (35/25)(105/75)  PERFORMANCE:
On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight* FITNESS: On the 4:00 x 5 Rounds: 75 Single Unders 25 MB Slams 20/14 5 Power Snatches *Build in Power Snatch Weight*  3 Rounds:
9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees PERFORMANCE (95/65) FITNESS (75/55)  10-20-30:
Single Arm Alternating Dumbbell Power Snatches Single Arm Dumbbell Hang Clean and Jerks Bike Calories  Teams of 2
AMRAP 20: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats  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 |
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CROSSFIT GROUNDWORX
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