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Fitness:
16 Min OTM (4 Rounds)
M1: Single Arm Dumbbell F Rack Walking Lunge (22.5/15kg, 16m)
M2: 1-3 Rope Climbs
M3: 10-20 Toes through Rings
M4: 150-200m Run
16 Min OTM (4 Rounds)
M1: 10-20 alt Goblet Squat (22.5/15kg)
M2: 150-200m Run
M3: 30 second Plank
M4: Bear Crawl (24-32m)
Performance/Open Track:
16 Min OTM (4 Rounds)
M1: Single Arm Dumbbell OH Walking Lunge (22.5/15kg, 16m)
M2: 1-3 Rope Climbs
M3: 10-20 Toes through Rings
M4: 150-200m Run
directly into
16 Min OTM (4 Rounds)
M1: 10-15 Single Arm OH Squat (22.5/15kg)
M2: 150-200m Run
M3: 30 second Tuck Hold
M4: Handstand Walk (8-16m)
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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