​Groundworx CrossFit Newmarket
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Tuesday- Black & Blue

12/12/2017

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CrossFit 

5 Rounds:

10 Power Cleans (135/95)
10 Burpees

Sweat-X

3 Rounds of:
10 Banded Chin-Ups
15 DB Bench Press

4 Rounds of:
10 cal. AirBike
12 DB Deadlifts
14 Slamball

*Round for round with a partner


Open Prep 

1. Gymnastics
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups
​
​
2. Class WOD

​3. Midline
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups





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CROSSFIT GROUNDWORX 
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Newmarket, ON L3Y 6Z3
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