There are various things going on and coming up! Read about them here: If you are someone who attends the morning class, please fill out this survey for our timetable going forward.
Fitness:
A. Back Rack Elevated Reverse Barbell Lunges: 5s x 8r.
*Start moderate and build. One step = One rep. Try to use the same loads as the last 5 sets on the 13th of April. Stand on red plate.
B. 10 Min AMRAP:
3, 6, 9, 12, 15, etc
Wall Ball (9/6kg, 10/9ft)
Calorie Row
Performance:
A. Front Squat: 5s x 8r x 78% (of 3RM) (OT3M)
B. 10 Min AMRAP:
3, 6, 9, 12, 15, etc
Unbroken Wall Ball (20/14lbs, 10/9ft)
Calorie Row
Sweat:
A. Concept Benchmark
20 Min AMRAP:
20/15 Calorie Row
20/15 Calorie Bike Erg
20/15 Calorie Ski
B. 10 min alt OTM:
Odd: Dog Sled 10m Push & Pull
Even: 10 Kettlebell alt Gorilla Row
*Find a challenging load but not too hard.
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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