Fitness:
3 Rounds:
15 Double Dumbbell Squats
15 Push-ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Strict Pull Ups
Dumbbells: (22.5/15)
*25 min cap
Performance:
3 Rounds:
15 Double Kettlebell Front Squats
15 Strict Handstand Push-ups
400 Meter Double Kettlebell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Strict Pull Ups
Kettlebells: (24/16kg)
Sweat:
Echo Bike Calories
Row Calories
3 10m Shuttle runs between each machine changeover.
Male: 30-27-24-21-18-15-12-9
Female: 24-21-18-15-12-9-6-3
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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