 Hang Power Clean
Build to a Heavy Single 3 Rounds: 20 Power Cleans 20 Barbell Front Rack Reverse Lunges 20 Lateral Burpees Over Bar PERFORMANCE: BB 95/65 FITNESS: BB 75/55
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 OH Squat
Build to a Heavy Set of 3 PERFORMANCE: AMRAP 10: 15 Overhead Squats (95/65) 12 Sumo Deadlift High Pulls (95/65) 9 Chest to Bar Pull-ups FITNESS: AMRAP 10: 15 Overhead Squats (75/55) 12 Sumo Deadlift High Pulls (75/55) 9 Pull-ups  Partners For Time:
2000 Meter Row 150 Double Unders 100 Calorie Bike 150 Double Unders 2000 Meter Row *divide reps/calories/meters as desired FITNESS: 1.5 x singles  AMRAP 7:
3 Clean and Jerks 3 Toes to Bar 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerks 9 Toes to Bar ... Increase by 3 Reps Each Round PERFORMANCE: 135/95 FITNESS: 95/65  5 Rounds:
1 Minute Wallballs 1 Minute Alternating Dumbbell Power Snatch 1 Minute Bike 1 Minute Rest PERFORMANCE: WB 20/14, DB 50/35 FITNESS: WB 35/25, DB 35/25  5 Rounds:
15 Push-ups 100' Walking Lunge 30 AbMat Sit-ups 100' Farmers Carry PERFORMANCE (50's/35's) FITNESS (35's/25's)  Teams of 3
AMRAP 20: 30 Strict Pull-ups 40 Strict Dumbbell Presses (35's/25's) 50 Back Squats Round 1: 155/105 Round 2: 185/135 Round 3: 205/145 Round 4: 225/155 Round 5: 245/165 (Max Reps)  AMRAP 5:
40/30 Calorie Assault Bike Max Power Snatches Rest 5 Minutes AMRAP 5: 40/30 Calorie Assault Bike Max Power Clean and Jerks Rest 5 Minutes AMRAP 5: 40/30 Calorie Assault Bike Max Thrusters PERFORMANCE: 95/65 FITNESS: 75/55  BENCHMARK WORKOUT
Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: Burpees *lowest round of burpees is your score.  AMRAP 15:
30/21 Calorie Assault Bike 30 Kettlebell Swings 30 Box Jumps 30 Deadlifts PERFORMANCE (53/35)(24"/20")(135/95) FITNESS (35/25)(105/75) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit