Fitness
A. 15 min AMRAP:
16/12 Cal Row
10 Front Squats (50/35kg)
8 Push Ups
*Modify push ups to Parallette Push Ups.
- 1 min rest -
B. In teams of 3:
8 min Max Calorie Ski Erg
*break it up however you like.
Performance/Open Track:
A. 15 min AMRAP:
16/12 Cal Row
10 Overhead Squats (50/35kg)
8 Wall Facing HSPU
*Modify Wall Facing HSPU to banded
- directly into
B. Every 90 seconds x 6 sets: (9 min)
1 Squat Clean (build to 95%)
*This will be heavy after the WOD, however don't go so heavy that you fail. The first rep happens 90 sec in.
Sweat:
A. Warm Up: 5 minutes Zone 2 / easy pace
B. Every 3 minutes x 10 rounds:
30/22 Cal Echo Bike
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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