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  • Writer's pictureJason

Sunday 20.11.22

Updated: Nov 15, 2022

 

Fitness:


A. 3 Rounds:

A1. 15 Barbell Hip Thrust

A2. 15 Unbroken Banded Pull Ups


B. 3 Rounds for time

10 Bent Knee Ring Rows

150m Run

20 Plate Drag Throughs (5kg, each drag = 1 rep)

25 Dumbbell Step Ups (22.5/15kg)

30/24 Calorie Bike Erg

*21 min cap / 7 min cap per round.


Performance:


See Fitness

 

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 Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.





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