 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
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 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)  AMRAP 20:
20 Wallballs 20 Single Arm Dumbbell Power Snatches 20 Box Jumps 20 Single Arm Dumbbell Push Presses 20/15 Calorie Row PERFORMANCE (20/14) (50/35) (24/20) FITNESS (14/10) (35/25)  Bench Press
Build to a Heavy Set of 3 Tabata: Strict Pull-ups Assault Bike Calories Push-ups Assault Bike Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off  AMRAP 9:
30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95) AMRAP 9: 45 Double Unders 1 Hang Squat Clean (95/65) 45 Double Unders 2 Hang Squat Cleans (95/65) 45 Double Unders 3 Hang Squat Cleans (95/65)  Buy-In: 60/45 Calorie Assault BIke
5 Rounds: 10 Alternating Dumbbell Power Snatches 10 Single Dumbbell Box Step-ups 100' Single Dumbbell Famers Carry Cash-Out: 60/45 Calorie Assault Bike |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit