Fitness:
A. OT2.5M x 5 sets:
10 Back Rack alt Reverse Lunges
*Last 10 should be tough.
10 Bent Knee Slantboard Heel Raises after each set
B. Russian Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Russian Kettlebell Swings (20/12kg)
*If you have to put the kettlebell down or stop your swing rhythm, you must redo that number.
Compare to 7/12/20
Dom: 20.48
Lisa J: 18.34
Performance:
A. See Fitness
B. Russian Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Russian Kettlebell Swings (24/16kg)
*If you have to put the kettlebell down or stop your swing rhythm, you must redo that number.
Compare to 7/12/20
Pete D: 18.57
Milla: 19.32
Competitors Class:
A. Play in teams of 4 to get 3-4 sets of 10 worm thrusters
B. OTMx10:
Unbroken Strict Ring Dips
*Go hard on the first and then do your best after that.
C. Row:
10 Rounds: 30 work, 30 rest for max Calories.
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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