Fitness
A. Every 2 minutes for 4 sets
3 Front Squats @ 55-65% (32X1 tempo)
B. For time:
Buy In: 24 Back Squats (60/42.5kg)
*2 min cap
Then, 5 Rounds for time:
40 Double Unders
30 Air Squats
*modify doubles to 20 drag rope singles. If you can't skip then 9/6 Cal Ski.
*12 min time cap
Performance/Open Track:
In Pairs: Each part for time:
See Fitness
Sweat:
5 Rounds:
5 min work / 3 min rest
3, 6, 9, 12, etc
Bike Erg Calorie
Russian Kettlebell Swing (32/24kg)
DB Gorilla Row (22.5/15kg) (both arms = 1)
*Restart the workout from 3 each round.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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