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Tuesday 24.01.23

Fitness:


Mobility: Kettlebell Arm Bar: 3 x 10 seconds


A. Every 4 minutes for 12 minutes: (3 Rounds)

Each round for time

80 Double Unders *90 sec cap

12 Kettlebell Snatch (6 e side)

15 Toes to Bar


- immediately into -


Every 4 minutes for 12 minutes: (3 Rounds)

Each round for time

50 Single Skips + 50 Speed Steps

12 Kettlebell Clean & Jerk (6 e side)

20 Sit Ups


Kettlebell: (24/16kg)


*Note: If you're not proficient with KB technique, a Sweat band can make things more comfortable.


Open/Performance:


Mobility: Kettlebell Arm Bar: 3 x 10 seconds


A. Every 4 minutes for 12 minutes: (3 Rounds)

Each round for time

80 Double Unders *90 sec cap

12 Kettlebell Snatch (6 e side)

20 Toes to Bar


- immediately into -


Every 4 minutes for 12 minutes: (3 Rounds)

Each round for time

50 Single Skips + 50 Speed Steps

12 Kettlebell Clean & Jerk (6 e side)

20 Med Ball Sit Ups (20/14lbs)


Kettlebell: (24/16kg)


*Note: If you're not proficient with KB technique, a sweat band can make things more comfortable.

 

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 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 updated with announcements, news and info - join our private Slack group. The link to join is here.


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