Fitness:
A. 12 minutes to build to a heavy 3 rep Turkish Get up on each side
B. 4 Rounds of 3 minutes work, 1 min rest
14/11 Cal Bike Erg
15 Sit Ups
Max Russian Kettlebell Swings in the remaining time (32/20kg)
Compare to 2/8/20
Jason: 19.04
Liz B: 21.25
Performance:
A. See Fitness
B. 4 Rounds of 3 minutes work, 1 min rest
14/11 Cal Echo Bike
10 Toes to Bar
Max Kettlebell Snatches in the remaining time (24/16kg)
Competitors Class:
*Tonight will be a skill session or make up something you've missed for this week.
If you in a team for an upcoming comp come in and chat to a coach about tactics and get some practise in.
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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