Fitness:
1. 4 Rounds OT2M:
12 Single Arm DB Supported Row
superset with
10 Cossack Squats
2. In Pairs: 20 Rounds for time:
10 DB Front Squats 22.5/15kg
20/15 Calorie Row
*Alt partner after each round.
**35 min cap
Compare to 18/8/19
Mitch B/Cooper: 24.07
Kim H/ Siobhane: 29.05
Performance: See Fitness
Strength: 1. 5 Rounds: alt E 2 minutes
A. 12 Kettlebell Front Rack alt Deficit Reverse Lunge (25kg plate)
B. 8 Dumbbell Bench Press
C. 4 Weighted Pull Ups
2. 5 Min AMRAP
Double Kettlebell Clean & Jerk (32/20kg)
Compare to 18/8/19
Sean S: 26
Kim H: 22
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.
