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  • Kat

Friday 27.01.23

Fitness:


A. 3 Rounds for quality:

150m Run

3 Inverted Burpees

5 ATG Split Squats (each side)


B. 14 min AMRAP:

3, 6, 9, 12, etc

Calorie Echo Bike

Shoulder to Overhead (50/30kg)

Front Squat (50/30kg)

Box Jump Over (24/20")


Performance:


A. See Fitness


B. On a 14 minute clock:

(0 - 5 min)

5 min AMRAP:

3, 6, 9, 12, etc

Shoulder to Overhead (60/42.5kg)

Box Jump Over (24/20")


2 minutes rest


(7 - 14 min)

OTM x 7:

1 Squat Clean:

Start at 65% and add 5% each minute if succesful.

 

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 updated with announcements, news and info - join our private Slack group. The link to join is here.


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