Fitness:
5 Min AMRAP:
9 Power Cleans (60/40kg)
9 Front Squats (60/40kg)
20 Box Jump Overs (24"/20")
Max Calorie Row
Rest 5 minutes
5 Min AMRAP:
7 Power Cleans (60/40kg)
7 Front Squats (60/40kg)
20 Box Jump Overs (24"/20")
Max Calorie Row
Rest 5 minutes
5 Min AMRAP:
9 Power Cleans (60/40kg)
9 Front Squats (60/40kg)
20 Box Jump Overs (24"/20")
Max Calorie Row
Performance: 5 Min AMRAP:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP Macho Man (60/40kg)
Rest 5 Minutes
5 Min AMRAP:
30/24 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP Macho Man (70/50kg)
Rest 5 Minutes
5 Min AMRAP:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP Macho Man (80/60kg) Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks Sweat: In Pairs: 30 Min AMRAP:
10 10m Prowler Pull & Push 80/60kg
20 Devil Press (22.5/15kg)
30 alt Hanging Double DB Lunges (22.5/15kg)
400m Run (together)
50 Calorie Echo Bike Post: 3 Rounds: 30 on, 30 off Paralette alt leg raises Ab Wheel Roll outs Face Up Chinese Plank
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.
