Fitness:
In Pairs for time:
500/400 Echo Bike Calories
*One partner rides and one partner runs 300m. Switch on the bike when the partner finishes the run.
Performance:
See fitness
Bulletproof Strength Class:
1. 5 rounds for load and quality
A. 12 Banded KB Deadlift
B. 8 per side tempo Bent Over Row
2. 5 round alt between
A. 8 per side kneeling land mine press
B. 20m Overhead DB carry each arm
3. 12 to work through 3-4 rounds for quality:
20 Reverse Lunge
20 Single Arm floor press
20 Tempo ring rows
20s ring support Open Gym 10am - 12pm: Please remember to sign in.
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 Competitors 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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