Fitness:
0 min:
A. 10 min AMRAP:
5 Deadlifts (100/70kg)
10 Ring Push Ups
15/12 Calorie Echo Bike
- 3 minutes rest -
13 min:
B. 5 Rounds for time:
5 Lateral Barbell Burpees
150m Run
5 Lateral Barbell Burpees
*10 min cap
Open/Performance:
0 min:
A. "Diane"
21-15-9
Deadlift (102.5/70kg)
Handstand Push Up Compare to 21/7/17 Kat B: 4.08 Jason W: 2.48
or
"Angry Diane"
21-15-9
Deadlift (142.5/95kg)
Strict Handstand Push Up
*10 min time cap
13 min:
B. See Fitness
Sweat:
9 Rounds for max reps:
1 min per station
Echo Bike Calories
Row Calories
Ski Calories
Rest
Rounds 1-3: 20 sec work / 40 sec rest
Rounds 4-6: 40 sec work / 20 sec rest
Rounds 7-9: 20 sec work / 40 sec rest
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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