Sunday 24.10.21

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.





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