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Kat

Sunday 15.10.23

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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