Fitness 1. Alt On the 2 min for 20 minutes:
A. 5 Dumbbell Z Press
B. 10 Kettlebell Seal Row
2. In 15 minutes:
AMRAP:
10 Deadlifts (60/40kg)
8 Push Ups
6 Lateral Burpees
then at the 9 min mark, compete a 1K Row
then with any remaining time, continue on with the AMRAP.
Performance: 1. Bench Press or Press W17/18
3 x 50%, 60%, 70% x 3 (of 1RM)
2. 15 Min AMRAP:
Buy In: 1500m Row
Then in the remaining time, AMRAP:
15 Deadlifts (60/40kg)
10 Push Press (60/40kg)
5 Strict Handstand Push 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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