Important Parking information Get on board our in-house social competition coming up. Info is here. Fitness
A. Back Squat: 15 minutes to complete:
10-8-6-6-6
*Aim to add a little weight to each set from last week.
B. 3 Rounds of
3 min AMRAP:
4 SA DB Devil Press (22.5/15kg)
6/5 Cal Bike Erg
- 3 min rest -
Performance:
A. Back Squat (15 minutes to complete)
8 x 65%
8 x 70%
6 x 80%
5+ x 85%
B. 3 Rounds of
3 min AMRAP:
3 DB Devil Press Thruster (22.5/15kg)
6/5 Cal Echo Bike
- 3 min rest - Sweat:
3 mins of Row Pick Drill
A. 4 Rounds for reps:
M1: 10/7 Cal Row
M2: 14/10 Cal Row
M3: 18/13 Cal Row
M4: Max Cal Row
B. 15 min AMRAP: (moderate effort)
15/12 Cal Bike Erg
10 Single Leg Hip Thrusts
15/12 Cal Bike Erg
10 Single Arm DB Rows
15/12 Cal Bike Erg
30 sec Hanging Tuck Hold
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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