• Jason

Wednesday 02.12.20

Updated: Dec 1, 2020

Fitness: 1. Front Squat: 2 x 75%, 85%, 91%, 85%, 95%, 85% OT2M


2. Step Ladder: 12 Min AMRAP

10 Burpee Box Jump Overs

50 BW alt Step Ups

10 Burpee Box Jump Overs

40 Barbell Back Rack Step Ups (20/15kg")

10 Burpee Box Jump Overs

Max Barbell Back Rack Step Ups (30/20kg)

Performance: 1. See Fitness


2. Step Ladder: 12 Min AMRAP

10 Burpee Box Jump Overs

50 Single DB Step Ups

10 Burpee Box Jump Overs

40 Double DB Hanging Step Ups

10 Burpee Box Jump Overs

Max DB Box Step Overs

Dumbbell: (22.5/15kg) Sweat: 3 Rounds: (1 minute per movement)

12/9 Calorie Echo Bike

12/9 Calorie Row

Max Calorie Ski

1 minute rest


directly into


3 Rounds: (1 minute per movement)

12/9 Calorie Ski

12/9 Calorie Echo Bike

Max Calorie Row

1 minute rest


directly into


3 Rounds: (1 minute per movement)

12/9 Calorie Row

12/9 Calorie Ski

Max Calorie Echo Bike

1 minute rest

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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



126 views0 comments