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Thursday 21.09.23


We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



Conditioning:


In teams of 2: 3 x 10 Min AMRAPs

2 minutes between


A. 20/15 Calorie Bike Erg

20 Plate Clean & Jerk (20/15kg)


Duncan & Adam: 6 +18 Bike Cals


B. 20/15 Calorie Ski

200m Run (100m each)


Duncan & Adam: 6 + 150m

Sarah D & Pen: 5 rounds


C. 20/15 Calorie Echo Bike

20 Kettlebell Swings (24/16kg)


Cam & ???: 6 + 20 Echo


Compare to 23/9/22


Skill and Strength:


In teams of 2: 3 x 10 Min AMRAPs

2 minutes between


A. 20/15 Calorie Bike Erg

20 DB Clean & Jerk (22.5/15kg)


Cam + ???: 6 + 10 Bike Cals


B. 20/15 Calorie Ski

200m Run (100m each)


Cam + ???: 7 + 11 Ski Cals


C. 20/15 Calorie Echo Bike

20 Kettlebell Swings (32/20kg)


Cam & ???: 6 + 20 Echo


Compare to 23/9/22

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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