 CrossFit
3 Rounds: 45 AbMat Sit-ups 30/21 Calorie Row 15 Hang Power Cleans (115/80) Sweat-X 3 Position Squat Snatch Build to a Heavy Single 10-1 Back Squats for Load
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 Sweat-X
5 Rounds For Time: 250/200 Meter Row 100 DB Meter Farmers Carry 10 Meter Walking Lunge CrossFit Partners For Time: 1 Mile Run Together 10 Rounds of "Bergeron Beep Test" (75/55) *round for round BBT 1 Round of "Bergeron Beep Test”: 7 Thrusters, 7 Pull-ups, 7 Burpees  CrossFit
AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders  CrossFit
3 Rounds: 200 Meter Farmers Carry (53's/35's) 400 Meter Run 800 Meter Row Sweat-X 20-15-10-5 of: Cal. Row DB Deadlifts DB Hang Squat Clean DB Push Jerk *you go, I go partners.  CrossFit
Push Press Heavy Set of 10 AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish. Sweat-X 4 Rounds of :30 Seconds Work/ :30 Seconds Rest Row Sandbag Squat Cleans Skip Wallball 1 Min Rest  CrossFit
30-20-10: Kettlebell Swings (24/16) Calorie Bike Directly into... 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Machines. 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
Front Squats 3 Sets of 5 For Time: 5 Laps (1,000 Meter Run) 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees Sweat-X 15-12-9 of: Cal. Anything DB Deadlifts DB Push Jerk Slamball *you go, I go partners  CrossFit
Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell Facing Burpees Round 1: (135/95) Round 2: (115/80) Sweat-X 5 Rounds of: 15m Single Arm KB Farmers Carry (15m R/ 15m L) *alternate with a partner 5 Rounds of: 20 DB Step-Ups 20" 15 KB Swings 10 Push-Ups *round for round with a partner  CrossFit
For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats Barbell: (95/65) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 admin@groundworx.fit