 CrossFit
For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) No rest between rounds. Sweat-X 3 Rounds of: 10 ea. Single Arm Seated Strict Press 15 Ring Row 30 Sec. Front Plank Tabata: Row Rest 1min Burpee Rest 1min AirBike Rest 1min Abmat Sit-Ups
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 CrossFit
Build to Heavy Single For time: Power Snatch, 75 reps, 75/55 Sweat-X 4 Rounds of: 10 Cal. AirBike 10 Alt. DB Snatch 10 Slamball 20 Lateral Jumps *round for round with a partner  3 Rounds For Time:
1,000 Meter Row 200 Meter Farmers Carry (50’s/35’s) 30 Meter Walking Lunge  CrossFit
Teams of 3: AMRAP 7: 100/70 Calorie Assault Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 80/60 Calorie Assault Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 5: 60/40 Calorie Assault Bike Max Thrusters (95/65) Sweat-X 20-15-10-5 of: Cal. Row DB Deadlifts DB Hang Squat Clean DB Push Jerk *you go, I go partners.  CrossFit
On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar *slowest round is your score  CrossFit
On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts Sweat-X 4 Rounds of :30 Seconds Work/ :30 Seconds Rest Row Sandbag Squat Cleans Skip Wallball 1 Min Rest  CrossFit
Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row or 12/10 AirBike Odd Minutes – 15 Burpees  CrossFit
5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups 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
Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders Sweat-X 15-12-9 of: Cal. Anything DB Deadlifts DB Push Jerk Slamball *you go, I go partners  4 Rounds For Time: 30 Russian Kettlebell Swings (32/24) 30 AbMat Sit-ups 30/21 Calorie Row |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit