 Sweat-X
15-12-9-6 of: Calorie Anything DB Deadlifts Push-Ups x2 Abmat Sit-Ups CrossFit Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Calorie AirBike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) 140/100 Calorie AirBike 1 Round: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (135/95)
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 CrossFit
Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20" box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories)  CrossFit
Teams of 2 100 Meter Row 200 Meter Run 300 Meter Row 400 Meter Run 500 Meter Row 600 Meter Run 500 Meter Row 400 Meter Run 300 Meter Row 200 Meter Run 100 Meter Row *partner complete each distance, one at a time. Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 sec. ea. Single Leg Hip Bridge 10 Wheel-Outs or 30 sec. Front Plank 15-12-9-6 of: Calorie AirBike KB SDHP Box Jump  CrossFit
3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders  CrossFit
AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining Sweat-X Tabata: AirBike rest 1min Lunges & Rope Slams rest 1min Row rest 1min Sandbag Cleans & Burpee rest 1min Abmat Sit-Ups  CrossFit
Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run 50 Air Squats Sweat-X 6 Rounds of: 10/8 Cal. Row 10 Push-Ups 10 Alt. DB Snatch *round for round with a partner  5 Rounds:
Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes Between  CrossFit
Teams of 3 For Time: 600 Meter MB Run 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter MB Run 9 Rope Climbs 35 Squat Cleans (135/95) 600 Meter MB Run 12 Rope Climbs 50 Squat Cleans (135/95) Sweat-X 3min AMRAP: :30sec. Calorie Anything 10 alt. DB Snatch rest 2 min 3min AMRAP: :30sec. Calorie Anything 15 DB Goblet Squat rest 2 min 3min AMRAP: :30sec. Calorie Anything 5 Burpee over DB  CrossFit
5 Rounds (EMOMx25): Min 1- Row Cal. Min 2- Dumbbell Complex (50/35's) Min 3- Plate OH Lunges (45/35) Min 4- Abmat Sit-Ups Min 5- Rest *DB complex = 1 Burpee Deadlift + 1 Hang Power Clean. Score is lowest round today.  CrossFit
For Time: 21-15-9 Row Calories 10 Meter Shuttle 200 Meter Farmers Carry (24/16 KB's or 50/35 DB's) 21-15-9 Row Calories 10 Meter Shuttle 200 Meter Farmers Carry (24/16 KB's or 50/35 DB's) 21-15-9 Row Calories 10 Meter Shuttle Sweat-X 5 Rounds of: 1:00 Battle Rope Slams 1:00 Calorie Bike 1:00 Wallball 1:00 Row 1:00 Abmat Sit-Ups 1:00 Rest |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit