Fitness:
1 Round of “Kettlebell Complex”
50 Double Unders
2 Rounds of “Kettlebell Complex”
50 Double Unders
3 Rounds of “Kettlebell Complex”
50 Double Unders
4 Rounds of “Kettlebell Complex”
50 Double Unders
5 Rounds of “Kettlebell Complex”
50 Double Unders
Kettlebell: (32/24kg)
"Kettlebell Complex":
6 Russian Swings
5 Goblet Squats
4 Push Ups
Performance:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
Barbell: (60/42.5kg)
1 Round Of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
(25 min cap)
Sweat:
9 Min OTM:
1. 40m Bear Crawl
2. 20 Plate Around the world (controlled, 10 each way)
3. 10m Walking Lunge with 90 degree twist + 10m Reverse Walking Lunge with 90 degree twist
1 min rest
2. 20 Min OTM:
10/7 Calorie Bike Erg:
*Score = total time
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.
