Fitness:
1. Cycle W11 - Front Squat: 5s x 3r x 93% OT3M.
2. 15 Min AMRAP:
15 Double DB Russian Swing
12 Hanging Dumbbell alt Reverse Lunges
9 Lateral DB Burpees
Dumbbells: (22.5/15kg)
Performance: 1. See Fitness
2. 15 Min AMREPs:
3 Rounds
15 Power Cleans (50/35kg)
12 Thrusters (50/35kg)
9 Lateral Burpees
into
3 Rounds:
15 Power Cleans (40/30kg)
12 Thrusters (40/30kg)
9 Lateral Burpees
Sweat: 5 Rounds: 5 minutes work, 2 minutes rest.
50/40 Calorie Row
Max Calorie Bike Erg in the remaining time. Score is total bike Calories.
Compare to 24/2/21
Chloe: 155
Jason: 248
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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