 Teams of 3
For Time (30 Minute Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15') 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row
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 3 Rounds:
400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans PERFORMANCE 115/85 FITNESS 85/60  PERFORMANCE
AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders FITNESS AMRAP 12: 10 Strict Presses (75/55) 35 Single Unders 10 Strict Pull-ups 35 Single Unders  30-20-10:
Dumbell Power Snatch Wallballs Directly Into... 10-20-30: Burpees Calorie Row PERFORMANCE DB50/35 WB20/14 FITNESS DB35/25 WB14/10  Every 5 Minutes x 5 Rounds:
400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar  Thruster
Build to Heavy 10-Rep 21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)  AMRAP 15:
100' Walking Lunge 200 Meter Farmers Carry 30 AbMat Sit-ups 400 Meter Row  Teams of 3
3 Rounds (30 Minute Cap): 400 Meter Team Run 70/50 Calorie Assault Bike Directly Into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)  For Time:
10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85) 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats *comp athletes, feel free to subst. mary for cindy  Clean 1RM
Bench Press 1RM OH Squat 1RM *score is the total of all three lifts |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit