Monthly Mission: 15 Rounds:
20 seconds hang
10 seconds rest
*alt between passive, active and beat swing. Fitness: 1. Cycle W1 - Deadlift 7s x 8r x 58% OT2M (of 3RM)
2. 12 Min AMRAP:
3 Russian Kettlebell Swings (32/24kg)
3 Lateral Barbell Burpees
3 Strict Pull Ups
Performance: See Fitness
Sweat: 6 Rounds: 2:30 on / 2:30 off
25/20 Calorie Echo Bike
20 Jumping Lunges
Max Push Ups in the remaining 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.
