Fitness:
1. Alt On the 2 min for 20 minutes:
A. 5 Goblet Cyclist Squats
B. 5 Banded Nordic Curls
2. 15 Minutes for total Calories:
10 Strict Pull Ups
20 Kettlebell Swing (24/16kg)
30 second Max Calorie Row
Performance: 1. Front Squat W17/18: OT2M
3 x 50%, 60%, 70% x 3 (of 1RM)
2. 15 Minutes for total Calories:
10 Strict Pull Ups
20 Kettlebell Snatch (24/16kg)
30 second Max Calorie Row
Sweat: 7 Rounds for time:
1000m Bike Erg
5 Double DB Hang P Snatch
10 Double DB Hanging Reverse Lunge
15/10 Push-Ups
Dumbbells: 15/10kg
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.
