Sunday 04.07.21

For all details on the next few days, please check your emails. Fitness: Four rounds for time:

21 Calorie Ski

21 Calorie Echo Bike

15 Calorie Ski

15 Calorie Echo Bike

9 Calorie Ski

9 Calorie Echo Bike

2 minutes rest between rounds.

If more than 6 people, then the same but with Row & Bike Erg. Performance: See Fitness Bulletproof Strength Class: 1. 5 Rounds for load:

12 Banded KB Deadlift

8 Single Arm DB bent over row.

2. 5 Rounds for load

8 Kneeling Landmine Press

20m OH DB Carry (each side)

3. 12 Min OTM:

30-40s work then alternate

Wall Sit

Lu Raise

High Plank Hold

Turkish Sit Up

Open Gym 10am - 12pm: Please remember to sign in.

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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.