A. Back Squat - build to a heavy 3 rep in 15 minutes.
B. 4 rounds for time
15 Wall Balls (9/6kg)
15 Kettlebell Swing (24/16kg)
15 Strict Abmat Sit Ups
15/11 Calorie Bike Erg
- 90 sec rest -
*20 min cap
Performance:
A. Back Squat - build to a heavy Single in 15 minutes. *Only consider this option if you know you can Squat your bodyweight for 3 reps.
B. 4 rounds for time
15 Wall Balls (9/6kg)
15 Power Snatch (35/25kg)
15 Toes to Bar
15/11 Calorie Echo Bike
- 90 sec rest -
*20 min cap Sweat:
"Row Golf"
1:00 work / 1:00 rest x 18 Rounds
Score: Male / Female
Eagle: >335m / >295m
Birdie: >320m / >280m
Par: >300m / >265m
Bogey: >280m / >250m
Double Bogey >260m / >235m
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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