​Groundworx CrossFit Newmarket
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Friday- Guts & Glory

1/26/2018

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Picture
CrossFit

For Time:

21 – 15 – 9:
Row Calories
Thrusters (95/65)

15 – 12 – 9:
Bike Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees Over Bar
Overhead Squats (95/65)

​Sweat-X


4 Rounds of:
6 Chin-Ups
8 DB Bench Press
12 V-Ups
15 Cal. Anything

Open Prep


1. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%

Rest as needed between

​3. Class WOD


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Newmarket, ON L3Y 6Z3
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