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Kat

Sunday 10.11.24


Crossfit:


A. 3 rounds for quality:

10 Single Leg Hip Thrusts (e side)

30 sec L/Tuck hang


B. Every 5 mins x 4 rounds:

30/24 Cal Row

40/32 Cal Bike Erg

Max Bar Facing Burpee in the remaining time

*No rest between rounds. Score is total burpees.

Flow:


A. See Fitness


B. Every 5 mins x 4 rounds:

20/18 Cal Row

30/24 Cal Bike Erg

20 Walking samson lunges.

 

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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