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Fitness:
A. Back Rack alt. Reverse Lunge: Build to a heavy 6 in 10 minutes
*Each step is a rep
B. For time
21-15-9
Deadlift (100/70kg)
Box Jump Over
Push Up
Echo Bike Calories
*Deadlift should be around 60%
(12 min cap)
Performance:
A. Open 21.4: 10 minutes to build to a 1RM Complex of: Deadlift + Clean + Hang Clean + Shoulder to Overhead
B. For time:
21-15-9
Deadlift (142.5/100kg)
Strict Handstand Push Up
Box Jump Over
*Deadlift should be around 70%
(12 min cap)
Sweat:
4 Rounds of 10 min on, 3 min rest
(52 mins)
For a score of Max Echo Bike Cals:
In 4 minutes: 900/750m Ski
In 4 minutes: 600m Hill Run
In 2 minutes: Max Calorie Echo Bike
3 minute walk recovery (must be moving)
*Ski and Run should be a consistent pace. If you finish them with more than 20 seconds before scheduled finish, you have a 30 second penalty on the Bike.
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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