Fitness:
1. 4 sets of each:
Alt every 2 minutes
A. 10 Kettlebell Slant Board Hack Squats
B. 10 Dumbbell Gorilla Rows (5 per side)
2. 30/20 Echo Bike Calories
30 Sit Ups
2 minutes rest
30 Sit Ups
30/20 Echo Bike Calories
*12 min cap
Performance:
1. Pause (1 sec) Back Squat. 15 minutes to build to a 3RM. Then at the 47 do 3 reps and 49 min mark do max reps at 90% of todays max.
2. For time:
30/20 Echo Bike Calories
25 Toes to Bar
2 minutes rest
25 Toes to Bar
30/20 Echo Bike Calories
Sweat:
OT4M x 32 mins (8 rounds)
40/30kg Calorie Row
20 Russian Kettlebell Swings (24/16kg)
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.
