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Kat

Saturday 17.08.24

Updated: Aug 13


A. 22 min AMRAP:

400m Run (together)

30 DB Goblet alt Lunges while partner does a wall squat hold

20 Renegade Row while partner holds chin over bar (any grip)

DB: (22.5/15kg)


- 1 min rest -


B. 7 min AMREP:

Row Calories

Male: 3-6-9-12-15-etc

Female: 2-4-6-8-10-etc

*Alt partner each set. Make sure every time you reset the screen.

Performance: A. 22 min AMRAP:

400m Run (together)

30 DB Front Rack alt Lunges while partner does a wall squat hold

20 Renegade Row while partner holds chin over bar (any grip)

DB: (22.5/15kg)


- 1 min rest -


B. See Fitness

 

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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