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Kat

Friday 02.06.23

 

Fitness:


A. Bent Arm Rope Hang

2 sets for a nax hold

*1 attempt per side. Chin must be at or above your lowest finger. Score is both holds added together. Rest as required between


B. 15 min AMRAP:

15 Deadlifts (bodyweight)

10 Push Ups

5 Box Jumps (30/24")

1 Rope Climb


Performance:


A. See Fitness


B. "Usaid Member of the Month Workout"

15 min AMRAP:

15 Deadlifts (Bodyweight)

10 Strict Handstand Push Ups

5 Box Jump Over (30/24"), *clear the box

1 Legless Rope Climb


Competitors Class:


A. Event 3:

3 Rounds Indian File:

18/14 Calorie Row

12 DB Box Step Overs

6 Bar Muscle Ups


B. Event 5: In M/F Pairs:

Rowing/Sync Barbell/Shuttles

 

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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


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