 CrossFit
For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)
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 CrossFit
5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike 1 Minute Rest Sweat-X :30 Work - :30 Rest 5x Row 5x Battle Rope Waves 5x AirBike 5x Sandbag Cleans  CrossFit
Thruster Heavy Set of 3 First rep taken from the floor 2 Rounds: 400 Meter Run 21 Thrusters (95/65)  CrossFit
AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Sweat-X 4 Rounds of: 6 Burpee Box Jumps 8 Alt. DB Snatch 10 DB Goblet Squat 12/10 Calorie Anything *you go, I go partners  CrossFit
AMRAP 13: 60 Alternating Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) Sweat-X 15-12-9-6 of: Calorie AirBike Wallball Abmat Sit-Ups Slamball *round for round with a partner.  For Time:
30/21 Calorie Row 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 30/21 Calorie Assault Bike 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Row 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 15/10 Calorie Assault Bike 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups  Sweat-X
4 Rounds of: 1:00 Calorie AirBike 1:00 DB Cleans 1:00 WallBall 1:00 Abmat Sit-Ups 1:00 Rest CrossFit For Time: 400 Meter Sandbag Run 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 400 Meter Sandbag Run 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 400 Meter Sandbag Run 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks - Performed in Teams of 3 - Barbell: (135/95) - 30 Minute Cap (Add a Second For Every Rep Not Completed. 1 Rep For Every 200 Meters)  CrossFit
3-Position Power Snatch Build to Heavy Single AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups  CrossFit
Front Squats 3 Sets of 5 For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run Sweat-X 4 Rounds of: 10 DB Bench Press 10 KB Russian Swings 10 Pull-Ups (Strict/Banded) 10 cal. AirBike Rest 1min between rounds  CrossFit
AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit