Fitness
A. Back Rack alt Reverse Lunges:
10 minutes to complete: 8-6-4-8
*Keep all sets challening but not max.
B. 16 min alt OTM:
M1: 15/12 Calorie Row
M2: 10 Front Squats (50/35kg)
M3: Max Calorie Ski
M4: Rest
Performance:
See FitnessA. See Fitness
B. 16 min alt OTM:
M1: 15/12 Calorie Row
M2: 5 Hang Power Snatch
M3: 5 Thrusters
M4: Rest
*Barbell movements must be unbroken.
Sweat:
12 min alt OTM:
M1: 20/16 Cal Row
M2: 17/14 Cal Ski
M3:14/12 Cal Echo Bike
M4: Rest
- 4 min rest -
3 Rounds alt OT2M (24 mins)
M1: 40/32 Cal Row
M2: 34/28 Calorie Ski
M3: 28/24 Calorie Echo Bike
M4: Rest
*If you miss a rep, from then on take 1 rep off each movement for the entire workout. If you miss again, repeat.
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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