Monday 22.02.21

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

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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.