Fitness: 1. OTM x10: 2 Weighted Pull-Ups
2. OT3M x 5 Rounds
9 Box Jump Overs (24/20")
12 alt DB Power Snatch (22.5/15kg)
15/12 Calorie Bike Erg
*Score is the total time Performance: See Fitness Bulletproof Strength Class: 1. 5 Sets, alternating
8 Single Arm Farmers Deadlift
8 Australian Pull-Ups
2. 3 Sets
8 Z Press superset with
10 Overhead Sit-Ups
3. 12 minutes for quality
20 sec Hollow Hold
20 sec Superman Hold
20 Frog Squats
20 Med Ball Hamstring Curls
20 Reverse Flys
Open Gym 10am - 12pm: Please remember to sign in.
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.
