There are various things going on and coming up! Read about them here:
Fitness:
A. Deadlift: 5s x 8r x 78% (of 3RM) (OT2.5M)
*First 3 sets stop and reset, last 3 sets touch and go.
*If you did this yesterday:
Strict Pull Ups: OTM x 16 mins: alt between:
Odd: 1 Weighted at 50% of 1RM
Even: 40% of your Max Unbroken
*If you don't have strict pull ups, do a challenging chin over bar hold OTM.
B. 12 Min AMRAP:
10 True Ring Rows
15 Russian Kettlebell Swings (32/24kg)
20/15 Cal Bike Erg
Performance:
A. See Fitness.
B. 3 Rounds for time, OT4M
15 Chest to Bar Pull Ups
20 Russian Kettlebell Swings (32/24kg)
25/18 Cal Echo Bike
*3 min cap per round.
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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