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Fitness:
A. Front Squat (OT3M)
Max reps @ 83%
Max reps @ 79%
Max reps @ 75%
*Leave one rep in the bank each set.
B. 2 Rounds for time:
50 Calorie Row
40 alt Dumbbell Snatch (22.5/15kg)
30 Wall Balls (9/6kg)
20 Burpee Box Jump Overs
10 Chest to Bar Pull Ups
*20 min cap
Performance:
A. See Fitness
B. 2 Rounds for time:
50 Calorie Row
40 alt Dumbbell Snatch (22.5/15kg)
30 Wall Balls (9/6kg)
20 Burpee Box Jump Overs
10 Bar Muscle Ups
*20 min cap
Sweat:
10 Rounds of: 3 min work / 1 min rest
10/7 Cal Row
10/7 Cal Echo Bike
10/7 Cal Ski
10/7 Cal Bike Erg
*Record your total rounds: Start from where you finished on the previous round.
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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