 CrossFit
AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (24/16) Sweat-X 4 Rounds of: 10 Cal. AirBike 10 Alt. DB Snatch 10 Slamball 20 Lateral Jumps *round for round with a partner
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 3 Teams 5 Rounds of:
50m Sled Sprints (Empty) Groups of 4-5 3 Rounds For Time: 250m Row 15/12 Calorie AirBike 200m Sandbag Run  CrossFit
Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row 25 Minute Time Cap Sweat-X 20-15-10-5 of: Cal. Row DB Deadlifts DB Hang Squat Clean DB Push Jerk *you go, I go partners.  CrossFit
3 Rounds For Time: 400 Meter Run 21 Burpees EMOMx10: Odd: Goat 1 Even: Goat 2  CrossFit
For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) Sweat-X 4 Rounds of :30 Seconds Work/ :30 Seconds Rest Row Sandbag Squat Cleans Skip Wallball 1 Min Rest  CrossFit
For Time: 1500 Meter Row 100 Double Unders 50 Shuttle Sprints (10m) or 40 cal. AirBike 100 Double Unders 1500 Meter Row  CrossFit
Squat Snatch Build to a Heavy Single AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) … Up by (1) rep until finish or AMRAP 9: 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 Pull-ups 6 Power Snatches … Up by (2) reps until finish Sweat-X 3-5 Rounds of: 10 Chest to Ring 10 Kettlebell Swings 10 KB Goblet Squats 10 Toes-to-KB 10 Box Jumps 10 Burpees *you go, I go partners.  CrossFit
Bench Press Build to a heavy Double 10-8-6-4-2 of: Deadlift Bench Press Squat Clean Sweat-X 15-12-9 of: Cal. Anything DB Deadlifts DB Push Jerk Slamball *you go, I go partners  AMRAP 18:
21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups  CrossFit
For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees |
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CROSSFIT GROUNDWORX
611 Steven Ct Unit 2 Newmarket, ON L3Y 6Z3 |
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