 PERFORMANCE
3 Rounds: 10 Thrusters (115/85) 20 Deadlifts (115/85) 50 Double Unders FITNESS 3 Rounds: 10 Thrusters (75/55) 20 Deadlifts (75/55) 75 Single Unders
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 9AM Class Today!AMRAP 25:
5 Strict Pull-ups 10 Single Dumbbell Hang Clean and Jerks 15 Abmat Sit-Ups 200 Meter Run or 250/200 Meter Row  5 Rounds:
Max Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3 Minutes Between Rounds  On the Minute x 20:
Odd: Movement 1 Even: Movement 2  PERFORMANCE & FITNESS
3 Rounds: 50 Air Squats 400 Meter Run 30/24 Calorie Row 200 Sand Bag Run  Deadlift
Build to Heavy Set of 5 AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders AMRAP 12: 6 Strict DB Press (35/25) 9 Deadlifts (185/125) 60 Single Unders  On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 15 Dumbbell Front Squats 15/12 Calorie Assault Bike PERFORMANCE (24/20) (50's/35's) FITNESS (35's/25's)  5 Rounds:
1000-800-600-400-200 Meter Row 100 Meter Farmers Carry 100' Walking Lunge  10 Rounds for Time:
5 Power Clean (135/95) 5 Deadlift (135/95) 5 Front Squats (135/95) 5 Shoulder-to-Overhead (135/95) *or 20 Rounds with a partner, round for round.  Back Squat
3 Sets of 6 50-35-20: Double Unders (x2 Single Unders) AbMat Sit-Ups Directly Into... 50-35-20: Double Unders (x2 Single Unders) Air Squats |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit