A. Back Squat: In 10 minutes
4s x 5r x 45-60%
*Focus on speed, position and ROM.
B. 15 min AMRAP:
15/12 Cal Ski Erg
16 Hanging DB Walking Lunges (22.5/15kg)
15/12 Cal Bike Erg
12 Burpees
Performance:
A. See Fitness
B. 3 Rounds for load:
15/12 Cal Echo Bike
16 Hanging DB Walking Lunges
15/12 Cal Echo Bike
12 DB Thrusters
*You have 15 minutes to complete this workout. All sets must be unbroken. If you do break, however many breaks you take divides your score. So eg 1 break = 2 sets, score divided by 2. Your score is your 6 DB loads added together. Sweat:
A. 3 Rounds
15 Seated Pike lifts
- 30 sec rest -
15 V Ups
- 30 sec rest -
15 sec Haning Tuck Hold (High as possible)
- 90 sec rest -
B. 6 Rounds of 3 min work / 2 min rest
15 x 10m Shuttles (Up and Back = 1)
Max Echo Bike Calories in the remaining time
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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