Fitness:
OTM x 15 minutes
M1: 20 sec to complete a 10m Dog Sled Pull & Push (85/60kg)
M2: 20 sec Max Med Ball Sit Ups (20/14lbs)
M3: 20 sec Max Bar Facing Burpees
M4: 20 sec Max Echo Bike Calories
M5: Rest
*Score is total reps. The Dog Sled is 10 reps if completed within 20 sec.
Compare to 1/2/23
Tim D: 136
Jen H: 113
B. Every 3 min x 2 sets:
AMRAP Unbroken Hollow Body Rocks - Stop once good form is lost
- into -
AMRAP Tuck-Ups until 2 min Mark
Performance:
See Fitness
Competitors Class:
A. 3 Rounds for time:
20 Toes to Bar
10 Bar Muscle Ups
*15 min cap
B. For time:
15 Power Snatch
15 Bar Facing Burpees
15 Clean & Jerk
15 Bar Facing Burpees
15 Thrusters
15 Bar Facing Burpees
Barbell: (60/42.5kg)
*12 min cap
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.
