Fitness:
1. Cycle W3 - Press or Bench 5s x 8r x 78% (of 3RM) OT3M
2. 5 Rounds of 2 minute work, 1 minute rest. After the end of the round continue on from where you ended.
6 Lateral Burpees
5 Kettlebell Swings (32/20kg)
4 Strict Pull Ups
Performance: 1. See Fitness
2. 5 Rounds of 2 minute work, 1 minute rest. After the end of the round continue on from where you ended.
6 Lateral Burpees
5 Power Clean & Jerk (60/42.5kg)
4 Bar Muscle Ups
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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