Labour Day Public Holiday:
8am: CrossFit
9am: 25.1 Heats (ensure you have reserved a spot to this class by 7pm Sunday night so heats can be made)
Fitness
In Pairs for time:
50-40-30-20-10 (female 40-32-24-18-8)
Calorie Row
Calorie Echo Bike
*28 min time cap
*Both partners working at the same time - 1 partner on each machine. P1 completes 40 Row cals while P2 completes 40 Bike cals. Once both are done they will switch and perform 40 cals on the other machine. Once both partners complete 40 cals on both machines they will move to 30 cals...etc
Performance/Open Track:
9am
25.1
Complete as many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
DB: (22.5/15kg)
Sweat:
No Sweat today.
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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