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Wednesday 24.11.21

Updated: Nov 23, 2021

Save the date for our Christmas Party on the 18th of December.


 

Fitness:

5 Rounds alt OT90

Odd: 5 Bench Press

Even: 5 Deadlifts (stop and reset)


2. In Pairs: 15 Min AMRAP:

20 Push Ups

20/15 Calorie Bike Erg

20 Synchro Russian KB Swings (32/20kg)

20/15 Calorie Echo Bike

Performance:

1. 5 Rounds alt OT90

Odd: 5 Bench Press

Even: 5 Deadlifts (stop and reset)


2. In Pairs: 15 Min AMREP:

20 Bench Press

20/15 Calorie Bike Erg

20 Deadlifts (100/70kg)

20/15 Calorie Echo Bike


Bench Press Loads:

Round 1: 50/25kg

Round 2: 70/35kg

Round 3: 90/45kg

Round 4: 100/50kg

Round 5: 110/55kg

Sweat:

30 Min AMRAP:

30/24 Calorie Echo Bike

6 Burpee Box Step Overs (24")

4/3 Dog Sled Push & Pull (10m 80kg)

30/24 Calorie Row

20/15 Calorie Echo Bike

4 Burpee Box Step Overs (24")

3/2 Dog Sled Push & Pull (10m 80kg)

20/15 Calorie Row

10/7 Calorie Echo Bike

2 Burpee Box Step Overs (24")

2/1 Dog Sled Push & Pull (10m 80kg)

10/7 Calorie Row

 

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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