Fitness: 1. 10 Min alt OTM:
A. 20 Second L-Hang or Tuck Hang
B. 10 Unbroken Ring Rows
2. 25 Min AMRAP
5-10-15-20-25-etc
Calorie Bike Erg
Dead Ball Slams (15/12kg)
Abmat Sit Ups Performance: See Fitness Bulletproof Strength Class: 1. 5 sets for load:
Weighted Rope Sled Pull
superset with
12 DB Romanian Deadlifts
2. 5 Sets, alternating between
8 Single Arm Jammer Arm Press
20 second Rack Support
3. 12 Min AMRAP for load and quality
1 Weighted Rope Sled Pull
5 Strict Toes to Bar
10 Pallof Press (each side)
Max Unbroken DB Bench Press (22.5/15kg)
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.
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