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Kat

Sunday 06.10.24


A. Mobility: 3 rounds for quality, 30 secs per movement.

Frog

Prone Pass through

Feet together squat hold

Saddle

Sumo Squat Hold


B. 20 min AMRAP:

3 min Max Bike Erg Cals

20 Gorilla Rows

20 DB Deadlifts

20 Deck Press

*Score is total Bike Erg Cals

DB: (22.5/15kg)


Compare to 3/9/23


Flow:


20 min for quality:

90 sec Ski

5 DB Jefferson Curl

5 1x DB Sotts Press

90 sec Bike Erg

10 Gorilla Rows

10 DB Deadlifts

 

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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