Fitness:
1. Cycle W5 - Front Squat: 7s x 5r x 65% (of 3RM) OT2M
2. 4 rounds for time of:
18/12 Row Calories
15 Box Jump Overs, 24/20 in
12 Toes-to-bars
9 Dumbbell Front Squats (22.5/15kg)
Performance: See Fitness
Sweat: For time:
100/90 Calorie Bike Erg
90/80 Calorie Ski Erg
80/70 Calorie Bike Erg
70/60 Calorie Ski Erg
60/50 Calorie Bike Erg
50/40 Calorie Ski Erg
40/30 Calorie Bike Erg
30/20 Calorie Ski Erg
20/10 Calorie Bike Erg
10/5 Calorie Ski Erg
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.
