*Today is your last day to sign up to the Open!! You can do so at www.games.crossfit.com and select 'CrossFit Claremont' as your affiliate. Fitness:
1. 5 Rounds OT2M:
5 Weighted Pull Uos
2. AMRAP 14:
20 Russian Kettlebell Swing 24/16kg
20 Bodyweight Step Ups (24″/20″)
20 Sit Ups
DB: (22.5/15kg)
Performance: 1. 5 Rounds OT2M:
3 Strict Chest to Bar Pull Ups
3 Strict Toes to Bar
Max Unbroken Strict Pull Ups
2. AMRAP 14:
10 Single Arm Devil Pressess
10 alt Pistols
20 Toes to Bar
DB: (22.5/15kg) Sweat: Every 4 minutes for 20 minutes:
20 second sprint
1:20 at moderate pace
20 second sprint
2 minute recovery walk
Post:
OTMx12
M1: 20 DB Hip Thrusts
M2: 30 second tuck hold
M3: 30 Med Ball Mountain climbers
M4: 20 Hollow Rocks
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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