We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:
A. Back Squat: In 20 minutes
4 reps @ 75%
2 reps @ 85%
Then establish a heavy single.
B. 2 attempts OT2M on each to find:
Echo Bike - Max Wattage/RPM
Row - Cal/HR
Bike Erg - Cal/HR
Ski Erg - Cal/Hr
Performance:
See Fitness
Sweat:
30 min OTM:
M1:10-15 Burpees
M2: 10m Dog Sled Pull & Push (100/70kg)
M3: 10-15 Cal Ski
M4: 10m Slider leg drag
M5: 10-15 Cal Echo Bike
M6: Rest
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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