 PERFORMANCE
AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35) FITNESS AMRAP 9: 70 Single Unders 25 Air Squats 15 Kettlebell Swings (35/25)
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 20 minute AMRAP
11 Pull Ups 18 Push Ups 3 Dead Lifts (body weight) 200 Meter Run  3 Rounds:
1 Minute Calorie Row 1 Minute Single Arm Dumbbell Snatches 1 Minute Box Jumps 1 Minute Single Arm Dumbbell Clean and Jerks 1 Minute Wallballs 1 Minute Rest PERFORMANCE: 50/35, 24/20", 20/14 FITNESS: 35/25, 14/10  Every 2 Minutes Complete 5 Reps
*goal is to stay at one moderate heavy load across 5 sets 4 Rounds: 100 Meter Farmers Carry 20 Wallball Slams 30 AbMat Sit-ups PERFORMANCE DB's (53's/35's) WB (20/14) FITNESS DB's (35's/25's) WB (14/10)  3 Rounds of:
15 Overhead Squats 30 Double Unders 15 Deadlifts 30 Double Unders PERFORMANCE (95/65) FITNESS (75/55)  PERFORMANCE & FITNESS
3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 400 Meter Run 20 Burpees  PERFORMANCE
AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar FITNESS AMRAP 12: 3 Rounds of Macho Man (95/65) 10 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks  5 Rounds:
Max Bodyweight Bench Press Max Strict Pull-ups 400 Meter Run  Teams of 3
For Time (30 Minute Cap): 100 Pull-ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24/20) 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jumps (24/20) 40 Clusters (135/95)  PERFORMANCE
3 Rounds of: 9 Hang Power Cleans (135/95) 12 Ring Dips 15 Deadlifts (135/95) FITNESS 3 Rounds of: 9 Hang Power Cleans (95/65) 12 Push-ups 15 Deadlifts (95/65) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit