Fitness:
1. Overhead Squat: 5s x 5r (OT2M)
2. For Time:
21 Sandbag Squats
800 Meter Run
18 Sandbag Squats
600 Meter Run
15 Sandbag Squats
400 Meter Run
12 Sandbag Squats
200 Meter Run
9 Sandbag Squats
Sandbag: (35/25kg)
Performance:
1. See Fitness
2. "Negative Nancy"
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: (43/29kg)
Sweat:
MONDAY SWEAT:
60 Min AMREP:
Male:
Row: 250-500-750-1000-1250-1500m
Bike Erg: 500-1000-1500-2000-2500m
Ski: 250-500-750-1000-1250-1500m
Run: 200-400-600-800-1000-1200m
Female:
Row: 200-400-600-800-1000-1200m
Bike Erg: 400-800-1200-1600-2000-2400m
Ski: 200-400-600-800-1000-1200m
Run: 200-400-600-800-1000-1200m
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.
