Fitness:
For time:
2000m Run
50 Abmat Sit Ups
2000m Row
50 Abmat Sit Ups
*Done in 2 minutes work, 1 minute rest format until completion.
(The first 12 people in can reserve themselves a Rower, the rest will Ski).
(40 min cap)
Performance:
For time:
2000m Run
50 Toes to Bar
2000m Row
50 Toes to Bar
*Done in 2 minutes work, 1 minute rest.
(The first 12 people in can reserve themselves a Rower, the rest will Ski).
Sweat:
3 Rounds of:
5 min work, 1 min rest
24/16 Cal Echo Bike
24 Walking Lunges
16 Dumbbell Deck Press (22.5/15kg)
Max Cal Ski in the remaining time
5 minutes rest
3 Rounds of:
5 min work, 1 min rest
24/16 Cal Bike Erg
24 Single Dumbbell Step Ups (22.5/15kg)
16 Dumbbell Gorilla Row (22.5/15kg)
Max Cal Row 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. If you wish to view our Weightlifting and/or Competitors 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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