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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

9/18/17

BUILD UP TO A ONE REP MAX BACK SQUAT

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FOR TIME:

45/30, CALORIES BIKE

30, WALL BALLS #20/14

15, HANG POWER CLEANS #185/115

20, WALL BALLS #25/20

10, HANG POWER CLEANS #185/115

10, WALL BALLS #30/25

5, HANG POWER CLEANS #185/115

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MIN 1 - 18, GHD SIT-UPS

MIN 2 - 12, STRICT "RING DIPS"

MIN 3 - 8, STRICT HANDSTAND PUSH-UPS

X 12MIN

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2MIN:

50, DOUBLE UNDERS

MAX REP OVERHEAD SQUATS @ 115/75

- REST 2MIN AND REPEAT X 2 ROUNDS TOTAL -

CrossFit Journal: The Performance-Based Lifestyle Resource