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  • Kat

Monday 01.05.23

Updated: May 2, 2023

Hoodie Order Fitness:


A. 15 minutes to find a 5RM Tempo Front Squat @ 32X1

*Aim to go heavier than the 3/4/22


B. 15 min AMRAP:

200m Run

20m Slider Leg Drag (2 x 10m)

10 Push Ups

20/15 Calorie Bike Erg

10 Bent Knee Ring Rows

5 Bar Dips


Performance:


A. See Fitness


B. 15 min AMRAP:

200m Run

20m Handstand Walk (2 x 10m)

20 Push Ups

20/15 Calorie Echo Bike

10 Bar Dips

10 Push Ups


Sweat:


"Broken 300"

Row for time:

100/80 Cals for Time

rest 2min

80/65 Cals for Time

rest 1:45

60/48 Cals for Time

rest 1:30

40/32 Cals for Time

rest 1:15

20/16 Cals for Time


*Score is total time. Sets all the work and rest up on variable intervals on a PM5.

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us 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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