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.
