Fitness:
1. 4 Rounds: alt E90
A. 5 Shrimp Squats
B. ≈ 80% Max Push Up Set
2. In Pairs: 20 Min AMRAP
30 Hanging DB Step Ups 22.5/15kg 24/20"
30 DB Push Press 22.5/15kg
2 Second Goal Runs
Second Goal Prowler Push
Performance: 1. 4 Rounds: alt E90
5 Shrimp Squats
≈ 80% Pike HSPU Set
2. See Fitness
Strength: 1. 5 Sets: Alt Every 2 minutes
A. 10 Romainian Deadlifts
B. 10 Landline Lateral Rows
2. 5 Sets: Alt Every 2 minutes
A. 3 Pause Front Squat (2 seconds)
B. 5 Landmine Press + 5 Landmine Push Press
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.
