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Kat

Monday 22.07.24


A. Back Squat - build to a heavy 3 rep in 15 minutes.


B. 4 rounds for time

15 Wall Balls (9/6kg)

15 Kettlebell Swing (24/16kg)

15 Strict Abmat Sit Ups

15/11 Calorie Bike Erg

- 90 sec rest -

*20 min cap

Performance:

A. Back Squat - build to a heavy Single in 15 minutes. *Only consider this option if you know you can Squat your bodyweight for 3 reps.


B. 4 rounds for time

15 Wall Balls (9/6kg)

15 Power Snatch (35/25kg)

15 Toes to Bar

15/11 Calorie Echo Bike

- 90 sec rest -

*20 min cap Sweat:

"Row Golf"

1:00 work / 1:00 rest x 18 Rounds


Score: Male / Female

Eagle: >335m / >295m

Birdie: >320m / >280m

Par: >300m / >265m

Bogey: >280m / >250m

Double Bogey >260m / >235m

 

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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