Fitness: 3 x 8 Min AMRAPs, 2 minutes rest between
A. 15/12 Calorie Echo Bike
15 Bent Knee Ring Rows
B. 15/12 Calorie Row
15 Dead Ball Slams (15/12kg)
C. 15/12 Calorie Ski
15 Strict Abmat Sit Ups Performance: See Fitness Bulletproof Strength Class: 1. 5 Rounds for load:
A. 12 Banded KB Deadlift (3 sec lower)
B. 12 Banded lat Pulldowns
2. 5-7 Sets to build to a heavy set of 12 alt. KB Bench Press + 50m Front Rack Carry
3. 12 Min OTM:
40 sec work, 20 sec rest
Double KB Front Rack Hold
Goblet Squat Hold
Weighted Hollow Hold
Chest to Ring Hold 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.
