Fitness:
Mobility: Kettlebell Arm Bar: 3 x 10 seconds
A. Every 4 minutes for 12 minutes: (3 Rounds)
Each round for time
80 Double Unders *90 sec cap
12 Kettlebell Snatch (6 e side)
15 Toes to Bar
- immediately into -
Every 4 minutes for 12 minutes: (3 Rounds)
Each round for time
50 Single Skips + 50 Speed Steps
12 Kettlebell Clean & Jerk (6 e side)
20 Sit Ups
Kettlebell: (24/16kg)
*Note: If you're not proficient with KB technique, a Sweat band can make things more comfortable.
Open/Performance:
Mobility: Kettlebell Arm Bar: 3 x 10 seconds
A. Every 4 minutes for 12 minutes: (3 Rounds)
Each round for time
80 Double Unders *90 sec cap
12 Kettlebell Snatch (6 e side)
20 Toes to Bar
- immediately into -
Every 4 minutes for 12 minutes: (3 Rounds)
Each round for time
50 Single Skips + 50 Speed Steps
12 Kettlebell Clean & Jerk (6 e side)
20 Med Ball Sit Ups (20/14lbs)
Kettlebell: (24/16kg)
*Note: If you're not proficient with KB technique, a sweat band can make things more comfortable.
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 programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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