Fitness:
A. 5 x 2 (each side) Turkish Get Ups
B.5 Rounds for quality: (Flow option)
1000/900m Echo Bike
100m Farmers Carry
50m Single Arm KB Waiters Carry
50m Single Arm KB Front Rack Carry
KB: (16/12kg)
*25 min cap
*Choose a KB option that allows unbroken carries.
or
5 Rounds for time:
40/30 Calorie Bike Erg
250/200m Row
20 Russian KB Swings (32/24kg)
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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