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Kat

Monday 15.05.23

Fitness:


A. Back Squat: (OT2M)

5 x 40%, 50%, 60%, 70%

10 x 40%


B. 21 min AMRAP:

200m Run

20 Pull Ups

200m Run

30 Push Ups

200m Run

40 Squats

200m Run


Performance:


A. See Fitness


B. For time:

3 Rounds

200m Run

20 Pull-ups


3 Rounds:

200m Run

30 Push Ups


3 Rounds

200m Run

40 Squats

[21 min cap / 7 minutes per third section].


Sweat:


In teams of 2-4:

8000m Bike Erg

*Every time you change person on the bike, complete:

6 alt DB Snatch

6 DB Goblet Squats

6 lateral Burpees Over the DB

DB: (22.5/15kg)

*40 min cap

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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