Fitness:
A. 3 Rounds:
A1. 10 DB Gorilla Rows
A2. 10 DB Romainian Deadlifts
B. "Flow"
20 minutes @ easy pace:
25/18 cal echo bike
5 Jefferson curl with 4-7kg DB only
10 walking reach arounds
25/18 cal echo bike
5 sumo stance squats w/ 3 sec hold in bottom of each
5 Sotts Press (20/15kg)
or
20 min AMRAP:
25/18 Cal Echo Bike
18 Dead Ball Slams
18 Dead Ball walking lunges
25/18 Cal Ski
150m Run with Dead Ball
Dead ball: (12/9kg)
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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