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Fitness:
A. 10 Min AMRAP:
15/12 Calorie Row
12 Burpee Box Jumps (24/20")
9/6 Calorie Ski
- 5 minutes rest -
B. 7 Min AMRAP:
15/10 Bike Erg Cals
10 Burpees to 6" Target
5 Push Ups
- 5 minutes rest -
C. 3 Min AMRAP:
10 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to Overhead
6 Dumbbell Step Ups
*For the Hang Power Clean and Shoulder to Overhead, do half the reps on each arm.
Dumbbell: (22.5/15kg)
Performance:
A. 10 Min AMRAP:
15/12 Calorie Row
12 Burpee Box Jumps (24/20")
9 Double Dumbbell Should to Overhead
- 5 minutes rest -
B. 7 Min AMRAP:
15/10 Echo Bike Cals
10 Burpees to 6" Target
5 Wall Walks
- 5 minutes rest -
C. 3 Min AMRAP:
9 2x Dumbbell Hang Power Clean
6 2x Dumbbell Shoulder to Overhead
6 2x Dumbbell Hanging alt Step Ups
Dumbbell: (22.5/15kg)
Sweat: Every 3 minutes x 10 Rounds:
15/12 Cal Row
12/9 Cal Echo
9/6 Cal Ski
*Score is total time
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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