Fitness: 1. Cycle W4 - Deadlift. Find an 8RM.
2. 15 Min AMRAP:
21-15-9
Toes to Bar
Shoulder to Overhead (50/35kg)
Calorie Row
Performance: 1. See Fitness
2. 15 Min AMRAP:
21-15-9
Toes to Bar
Shoulder to Overhead (60/42.5kg)
Calorie Row
Sweat: 30 Min AMRAP
30 Hollow Rocks
30 Med Ball alt Step Ups (20/14lbs)
30/24 Echo Bike Calories
30 Back Extensions
30m Dog Sled Push & Pull (100/80kg on)
30 Ring Rows
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.
