Fitness:
A. Weighted Push Ups: 7s x 3r
Or
A. Cycle Week 9: Pause Bench or Seated Press - 7s x 3r x 73% (OT2M)
*Ensure you are spotted for the seated Press
B. 10 Min AMRAP:
1, 2, 3 , 4, etc
Deadlift (90/60kg)
True Ring Row
6/4 Calorie Bike Erg
Performance:
A. See Fitness
B. 10 Min AMRAP:
1, 2, 3 , 4, etc
Power Clean & Jerk (80/60kg)
Rope Climb
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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