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.
