Fitness:
In 35 mins: Class head to head:
The class gets split in 2 teams
Each team must complete:
200 Calorie Ski
200 Calorie Echo
200 Calorie Row
200 Calorie Bike Erg (standing)
*Break work up as you like.
Then, once all 4 machines have been completed:
800m Run (each person at once)
Then 400m Farmers Carry for
- Pair of 32kg KBs
- Pairs of 24kg KBs
- Pair of 22.5kg DBs
- Pair of 15kg DBs
*All team members most follow the KB/DBs.
Then once all Farmers Carry have been done - in the remaining time:
Max Calorie Ski
Max Calorie Echo
Max Calorie Row
Max Calorie Bike Erg (standing)
Your score is total Calories of the 4 max machines.
*If you have 9-10 team members - add an additional Echo Bike
* If you have 11-12 team members - add an additional rower.
Competition Club:
1. 5 Rounds for time:
30 DB Box Step Over (24" 22.5/15kg)
*Single DB, must be held in farmers position.
20 Chest to bar Pull Ups
2. 10 Min AMRAP:
10 DB Z Press (22.5/15kg)
20 DB Gorilla Row
30m DB Front Rack Carry
3. 20 Min alt OTM:
Odd: 10/7 Cal Echo Bike
Even: 10/7 Calorie Row
*Score is the total time
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.
