On Monday the 3rd for the New Years Public Holiday, we will have
8am Weightlifting
9am CrossFit
Fitness:
10 Rounds For Time:
200 Meter Row
10-1 Single Hanging Dumbbell Box Step Overs
Box: (24″/20″)
DB: (22.5/15)
Performance:
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Box: (24″/20″)
DB: (22.5/15)
Bulletproof Strength:
5 sets
8 Supine Bent Over Row
superset with
8 Farmers Deadlift (moderate load)
2. 5 sets
12 Dumbbell Bench Press alternating
Superset with
12 Slant Board Hack Squats
3. Alt OTM x 12:
PVC Straight Arm Pull to hips
PVC Behind the Beck Pulldown
Cable Flys
Lateral Step Downs
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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