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.
