• Jason

Sunday 22.08.21

Updated: Aug 21, 2021

Fitness: 1. 3 Rounds:

20 Banded Face Pull

Plank Leg Drag (2 x 10m / 5kg plate)

2. In 2 Teams 12 minutes to complete Max 10m Shuttles with Tank M1 (L3 / 75kg) while The other team completes as many Row Calories and Ski Calories as possible. After 12 minutes, rest for 3 minutes and then switch stations. The first team to reach the other teams reps, wins! 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 for Quality:

12 Gorilla Rows

20 Behind Back KB Hinges

20 Single Leg Weighted Calf Raise

20 KB Side Bends

20 DB Bicep Curls

20 banded Tricep Push Downs 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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