Fitness:
A. 12 minutes to build to a challenging 3 rep Deadlift.
B. 90 sec work, 30 sec rest x 6 sets (3 rounds alt.)
Station 1:
10 Deadlifts (100/70kg)
Max Calorie Row in the remaining time
*Deadlifts should be done in 2 sets max.
Station 2:
50 Double Unders
Max Toes to Bar in the remaining time
*Modify DU's to penguin taps.
Performance/Open Track::
*At 5.30am today there will be the option to do 25.1 if you couldnt make it Friday or Monday.
A. Power Clean & Jerk: 12 minutes to do 3 sets of 1 at 75-80%
B. See Fitness
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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