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  • Kat

Monday 20.03.23

 

Fitness:


A. Tempo Strict Pull Up (41X1)

4s x 4-8 reps


B. 4 Rounds for time:

400/350m Row

8 Pull Ups

8 KB Goblet Squat (32/24kg)

8 Push Ups

8 KB Goblet Squat (32/24kg)

*1 min rest between rounds.

(20 min cap)

Performance:


A. See Fitness


B. 4 Rounds for time:

400/350m Row

8 Chest to Bar Pull Ups

8 DB Front Squats

8 DB Push Press

8 DB Thrusters

*1 min rest between rounds.

DB: (22.5/15kg)

(20 min cap)


Sweat:

For time: 20/10 Calorie Ski 40/30 Calorie Bike Erg 60/70 Calorie Row

80/70 Calorie Ski

100/90 Calorie Bike Erg *2 minutes rest between sets.

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.




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