Fitness:
1. Cycle W6 - Front Squat: 6s x 5r x 75% (of 3RM) OT2M
2. 13 Min AMRAP:
40 Air Squats
300/250m Row
20 Kettlebell Swings (24/16kg)
Performance: 1. See Fitness
2. 13 Min AMRAP
40 Air Squats
300/250m Row
20 Power Snatches (35/25kg)
Sweat: 3 Rounds for time
21/18 Cal Echo Bike
21 Lateral Burpees
15/12 Cal Echo Bike
15 Lateral Burpees
9/6 Cal Echo Bike
9 Lateral Burpees
3 minutes rest between rounds.
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.
