Fitness:
A. Every 90 seconds x 3 rounds:
10-12 Bent over Barbell Rows
B. 22 min AMRAP:
12 Wall Balls (9/6kg, 10/9ft)
18 Russian KB Swings (32/24kg)
36 Double Unders
*Switch partners after each movement
*Modify 1 DU to 1 Heavy Rope single.
Performance/Open Track:
A. See Fitness
B. 22 min AMRAP:
12 Thrusters (43/29kg)
15 alt DB Snatch (22.5/15kg)
36 Double Unders
*Switch partners after each movement
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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