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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