Fitness:
In Pairs: One person working at a time. Alternate partner are completing each movement.
10 Min AMRAP:
10/7 Cal Bike Erg
10/7 Cal Row
10/7 Cal Ski
1 min rest
15 Min AMRAP:
15/10 Cal Bike Erg
15/10 Cal Row
15/10 Cal Ski
1 min rest
20 Min AMRAP:
20/14 Cal Bike Erg
20/14 Cal Row
20/14 Cal Ski
Performance:
See fitness
Bulletproof Strength Class:
1. 5 rounds for load and quality:
A. Bent over Sled Pull
B. 12 Dumbbell Romanian Deadlift
2. 5 sets of each
A. 8 Jammer Arm Press
B. 20 second rack hold
3. 12 Min OTM: 40s work 20s rest
12 straight arm pulldown
12 DB z press
12 plate raise kb pull through
12 cursty lunge
12 plate raise
12 kb pull through 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.
