Fitness:
A. 3 Rounds: 12 minutes to complete
A1. 3 Rotational Deadball Slams (each side) (fast and explosive)
A2. 20m Single Arm DB overhead Walk
A3. 10 med Ball Bear Hug 90/90s
B. On a Concept2 Machine of your choice:
4 Rounds for max reps: 1 min per movement
M1: 10/7 Calories
M2: 14/10 Calories
M3: 18/13 Calories
M4: Max Calories
Compare to 21/12/23
Bike: Cam G: 251 / El C: 173
Ski: Kristina 155
Row: Chrsitian 238
Performance (Open and Quarterfinal focus):
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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