Fitness 1. 3 Rounds for quality:
20m Single Arm DB Overhead Carry
10 Dead Bugs
2. 3 x 5 Min AMRAPs (5 minutes rest between)
Buy-In: 300 Meter Run
Max Rounds With Time Remaining:
12 Hanging DB alt Lunge (22.5/15kg)
6 Burpee Box Jump Overs (24″/20″) Performance: 1. See Fitness
2. 5 Min AMRAP:
Buy-In: 300 Meter Run
Max Rounds With Time Remaining:
14 Front Rack alt Lunge (40/30kg)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
5 Min AMRAP
Buy-In: 300 Meter Run
Max Rounds With Time Remaining:
10 Front Rack alt Lunge (50/35kg)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
5 Min AMRAP
Buy-In: 300 Meter Run
Max Rounds With Time Remaining:
6 Front Rack alt Lunge (60/40kg)
6 Burpee Box Jump Overs (24″/20″)
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.
