• Kat

Wednesday 12.01.22


A. 9 Min AMRAP: (0 - 9 min)

12 Toes to Bar

9 Dumbbell alt P. Snatch (22.5/15kg)

6 Burpee Box Jump Over

- 6 minutes rest -

B. 6 Min AMRAP: (15 - 21 min)


Single DB Box Step Over (22.5/15kg)

Echo Bike Cals

- 4 minutes rest -

C. 3 Min AMRAP: (25 - 28 min)

500m Row

Max Lateral Burpees in remaining time

*face away from monitor


See Fitness.

Sweat: A. Bike Erg:

7 Rounds for max distance:

1 min C2 Bike standing (10 damper)

1 min C2 Bike seated (5 damper)

1 min C2 Bike seated (1 damper)

B. 7 min AMRAP:

20 Dumbbell RDLs

10 Dumbbell Gorilla Row (each side)

20 Dumbbell Glute Bridges (1 sec pause at top)

10 Med Ball Stir the Pot (each direction)


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.

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