Fitness:
1. Cycle W3 - Front Squat 5s x 8r x 78% OT3M (of 3RM)
2. 10 Min AMRAP:
15 Chest to bar Pull Ups
12/9 Calorie Bike Erg
9 DB Goblet Squat (22.5/15kg)
Performance: 1. See Fitness
2. 10 Min AMRAP
15 Chest to Bar Pull Ups
12/9 Calorie Echo Bike
9 Thrusters (52/35kg)
Sweat: 42 Min OTM:
1: 15/12 Calorie Row
2: 200m Run
3: 3 Wall Walks
4: 40m plate push (20/15kg)
5: Max Calorie Ski
6: Rest
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.
