Fitness:
A. In 10 minutes: 3 rounds for quality:
5 ATG Split Squats
15 Single Leg Bent Knee Heel Raises
B. In Pairs: 20 rounds for time:
10 KB Goblet Squats (24/16kg)
20/15 Calorie Row
*Complete a full round and then tag your partner. 35 min cap
Performance:
A. See Fitness
B. In Pairs: 20 rounds for time:
10 DB Front Squats
20/15 Calorie Row
*Complete a full round and then tag your partner. 35 min cap
Compare to 5/10/23
Mitch & Sean: 24.07
Competitors Class:
Affiliate Cup practise. Don't do the WOD today.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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