Fitness:
0 - 6 min: Max Wall Ball (9/6kg, 10/9ft)
6 - 11 min: Max alt DB Power Snatch
11 - 15 min: Max Bike Erg Calories
15 - 18 min: Max alt DB Goblet Lunge
18 - 20 min: Max alt. DB Hang Power Cleans
20 - 21 min: Max lateral Burpees over the DB
21 - 21:30 min: Max Double Unders
Dumbbell: (22.5/15kg)
Performance:
0 - 6 min: Max Thrusters
6 - 11 min: Max Power Snatch
11 - 15 min: Max Echo Bike Calories
15 - 18 min: Max Back Rack Reverse Lunges
18 - 20 min: Max Hang Power Cleans
20 - 21 min: Max lateral Burpees over the Bar
21 - 21:30 min: Max Double Unders
Barbell: (42.5/30kg)
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.
