A. Back Squat: 5-5-5-5-10
B. 15 min AMRAP:
10 Single DB Box Step Over (22.5/15kg)
15/12 Echo Bike Calories
20 Pull Ups
Performance:
A. Back Squat: 16 minutes to complete
5 x 65%
5 x 75%
5+ x 85%
5 x 75%
Max x 65% (No more than 15)
B. 15 min AMRAP:
10 DB Box Step Over (22.5/15kg)
15/12 Calorie Standing Bike Erg
20 Chest to Bar Pull Ups Sweat:
Going Up Going Down
M1: 13 Cal + 1 Burpee
M2: 12 Cal + 2 Burpee
M3: 11 Cal + 3 Burpee
M4: 10 Cal + 4 Burpee
M5: 9 Cal + 5 Burpee
M6: 8 Cal + 6 Burpee
M7: 7 Cal + 7 Burpee
M8: 6 Cal + 8 Burpee
M9: 5 Cal + 9 Burpee
M10: 4 Cal + 10 Burpee
M11: 3 Cal + 11 Burpee
M12: 2 Cal + 12 Burpee
M13: 1 Cal + 13 Burpee
*The Calories and Burpees must both be completed in a minute.
After round 1, rest 5 minutes and then start round 2
Round 1: Row & Burpee over Rower
Round 2: Ski & Burpee over Line
*If you miss prescribed reps take the next minute off and continue on.
*45 min time cap
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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