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Kat

Monday 04.11.24

Fitness


A. 10 min alt OTM: 30 work / 30 rest

Odd: Max Strict Pull Ups

Even: Max Push Ups


B. For time:

40/32 Bike Erg Calories

21 Push Press

21 Lateral Barbell Burpees

15 Push Press

15 Lateral Barbell Burpees

9 Push Press

9 Lateral Barbell Burpees

40/32 Bike Erg Calories

Barbell: (40/30kg)

*15 min time cap


Performance:


A. 10 min alt OTM: 30 work / 30 rest

Odd: Max Strict Chest to bar Pull Ups

Even: Max Strict Handstand Push Ups


B. For time:

40/32 Echo Bike Calories

21 Push Press

21 Lateral Barbell Burpees

15 Push Press

15 Lateral Barbell Burpees

9 Push Press

9 Lateral Barbell Burpees

40/32 Echo Bike Calories

Barbell: (60/40kg)

*15 min time cap Sweat: 400/300 Calorie Row for time:

*Complete in the format 3 min work, 1 min rest

*Max of 8 intervals

 

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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