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Kat

Saturday 28.09.24

Fitness:

A. 30 Minutes In teams of 4 (2 Pairs):

2 team members do a 400m Run together while the other 2 team members start to complete:

20 Rounds of Cindy

(1 round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats)

**once the 2 members come back from their 400m run they will pick up where the other 2 left off with Cindy as they will then go out for a 400m run before alternating again.


Once 20 rounds of cindy are complete then do:


In the remaining time staying in your team of 4:

Max Cal Row

alternating team members with:

AMRAP:

15 Double Dumbbell Front Squats (22.5/15)

15 Burpees over Dumbbells

*Break this work up how ever you like with a team member always rowing any other member with the Dumbbells.

Performance:

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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