Fitness:
A. 4s x 5r Landmine Lateral/Meadow Row
B. Flow:
30 minutes easy AMRAP:
1000/900m Echo Bike
5 tall kneeling plate halos/direction (10/5kg)
5 plate windmills/side (5/2.5kg)
5 yoga push up with exaggerated press through
or
30 min AMRAP:
40/30 Calorie Row
15 Plate Clean & Jerks (20/15kg)
40/30 Calorie Bike Erg
15 True Ring Rows
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. If you wish to view our Weightlifting and/or 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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