Jason
Nov 22, 20201 min
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Fitness:
1. On the 4:30 x 5 Rounds:
20/15 Calorie Echo Bike
10 Deadlifts (70/45kg)
10 Lateral Burpees
2. 5 Rounds OTM:
20 sec L-Hang
If you can continue in L, continue in tuck position.
Performance:
1. On the 4:30 x 5 Rounds:
20/15 Calorie Echo Bike
10 Lateral Burpees
5 Power Snatches (70/45kg)
2. See Fitness
Sweat:
40 Min AMRAP in Pairs: 1 person working at a time.
Tier 1:
8/5 Cal Echo Bike
8/5 Cal Row
8/5 Cal Ski
Tier 2:
16/10 Cal Echo Bike
16/10 Cal Row
16/10 Cal Ski
Tier 3:
24/15 Cal Echo Bike
24/15 Cal Row
24/15 Cal Ski
The way this works:
Partner 1 completes tier 1, then rests while Partner 2 completes tier 1.
Then Partner 1 completes tier 2, then rests while Partner 2 completes tier 2,
Then Partner 1 completes tier 3 then, then rest while Partner 2 completes tier 3.
Once you have completed all 3 tiers, start from tier 1 again until 40 minutes elapses.
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.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.