Fitness:
1. Strict Pull Ups: 4 x 15 OT2.5 min
*Ensure sets are unbroken.
2. 20 Min AMRAP
5 Renegade Rows
100m Farmers Carry
20/16 Calorie Bike Erg
10 Renegade Rows
100m Front Rack Carry
30/24 Calorie Bike Erg
Kettlebell: (20/12kg)
Performance: 1. See Fitness
2. 20 Min AMRAP
5 Renegade Rows
100m Farmers Carry
20/16 Calorie Echo Bike
10 Renegade Rows
100m Front Rack Carry
30/24 Calorie Echo Bike
Dumbbell: (22.5/15kg)
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.
