Fitness: 1. OT2M x 7:
10 Back Rack Reverse Lunges
*Start at 40% of 1RM Front Squat and build from there if form allows.
2. 30 Lateral Barbell Burpees
40 Single DB Box Step Over (22.5/5kg)
50/40 Calorie Bike Erg
Performance: 1. OTMx14
Odd: 2 Front Squats
Even: 4 Back Squats
Load @ 70% of 1RM Front Squat
2. 30 Lateral Barbell Burpees
40 Alt Pistols
50/40 Calorie Echo Bike
Sweat: 5 Rounds for time:
1200/1000m Bike Erg @ 2.10 / 2.25
600m Run
*Can't exceed those Bike Erg speeds. If you're LeCooked and need to go slower - okay.
Post: 4 x 10 Wall Supported Dead Bugs
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.
