Fitness:
A. In 15 minutes: Build to a heavy: Power Clean + 2 Thruster
B. 10 min AMREP:
9/6 Calorie Ski
6 2x Hanging DB Reverse Lunges (22.5/15kg)
3 Strict Pull Ups
Open/Performance:
A. In 15 minutes: Build to a heavy complex: Cluster + 2 Thruster
B. 10 min AMREP:
3/2 Calorie Echo Bike (goes up in 3s/2s)
2 Clusters (70/47.5kg) (goes up in 2s)
1 Rope Climbs (goes up in 1s)
6/4 Calorie Echo Bike
4 Clusters (70/47.5kg)
2 Rope Climbs
9/6 Calorie Echo Bike
6 Clusters (70/47.5kg)
3 Rope Climbs
12/8 Calorie Echo Bike
8 Clusters (70/47.5kg)
4 Rope Climbs
15/10 Calorie Echo Bike
10 Clusters (70/47.5kg)
5 Rope Climbs
Sweat:
Every 10 minutes for time for 40 minutes:
7 min work / 3 minutes rest
Odd:
600m Run
30 Air Squats
Max Cal Echo Bike
Even:
40/30 Calorie Echo Bike
30 Air Squats
Max Distance run.
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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