CrossFit:
A. alt OT90 for 4 sets each:
A1: 10 Bulgarian Ring Rows
A2. 3 Single Leg Step Ups Lowers (3 down + 2 sec pause in bottom each side)
B. 20 min AMRAP:
100m Farmers Carry (32/24kg)
30/24 Calorie Ski
5 Wall Walks
2/1 10m Dog Sled Pull & Push (100/75kg)
Flow:
A. See Fitness
B. 20 min AMRAP for quality:
20 sec Supine Tuck Hang
20/15 Cal Bike Erg
2/1 10m Dog Sled Pull & Push (100/75kg)
20/15 Cal Ski
20 sec Tabletop Hold
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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