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Fitness:
A. Back Squat: 5 x 67%, 72%, 77%
B. On a 20 min running clock:
(0 - 10 min)
For time: 21-15-9
Kettlebell Swing (32/24kg)
Toes to Bar
(10 - 20 min)
2 Rounds for time
30/24 Calorie Bike Erg
30 Deadlifts (60/40kg)
Performance:
A. See Fitness
B. On a 20 min running clock:
(0 - 10 min)
For time: 21-15-9
Power Snatch (43/29kg)
Toes to Bar
(10 - 20 min)
45/33 Calorie Echo Bike
30 Power Clean & Jerks (60/40kg)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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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