Fitness:
1. 5 Rounds, alt OTM
Min 1: 5 Dumbbell Z Press
Min 2: 5 Banded Push Ups
Min 3: 15 sec L/Tuck Hold Hang
2. "Acid bath"
500m Ski
500m Row
1000m Bike Erg
Performance:
1. 2 Rounds for time
13 Strict handstand Push Ups
13 Kipping Handstand Push Ups
12 Strict handstand Push Ups
12 Kipping Handstand Push Ups
*15 min cap
2. See Fitness
Sweat:
35 Min OTM:
M1: 10m Torque Sled Push + Pull (75kg L2/1)
M2: 15/12 Calorie Echo Bike
M3: 10 Renegade Rows (15/10kg)
M4: 15/12 Calorie Row
M5: 30 Mountain Climbers
M6: Max Slant board Squats
M7: Rest
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.
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