katrina.e.birch
Oct 17, 20211 min
Fitness:
In Pairs: Each section is for time.
One person working at a time except on the run which is done together.
[On the 0:00]
3 Rounds:
300 Meter Run
30 Burpees onto plate
[On the 10:00]
3 Rounds:
300 Meter Run
25 Pull-ups
[On the 20:00]
3 Rounds:
300 Meter Run
20 Single Arm Devil Press (22.5/15kg)
Performance:
In Pairs: Each section is for time.
One person working at a time except on the run which is done together.
[On the 0:00]
3 Rounds:
300 Meter Run
20 Burpee Box Jump Over
[On the 10:00]
3 Rounds:
300 Meter Run
20 Bar Muscle Ups
[On the 20:00]
3 Rounds:
300 Meter Run
20 Devil Press (22.5/15kg)
Competition Club:
1. "The Cali Bear"
Every :30 for 20 minutes:
1 Power Clean & Jerk
*Score is total weight lifted
2. 20 Min AMRAP:
1000/900m Bike Erg
6/5 Bar Muscle Ups
1000/900m Echo Bike
6/5 Muscle Ups
100 Double Unders
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.