Fitness:
A. 3 sets OT2M:
30 sec supine Chest to Ring Hold
B. 2 x 10 min AMRAPs:
No rest between each
Buy in: 1000/900m Row
then, AMRAP:
5 Toes to Bar
10 DB Goblet Squats (22.5/15kg)
30 Double Unders
Compare to 5/5/23
Nate: 12 rounds
Grace: 9.533 rounds
Performance:
See Fitness
Competitors Class:
No WOD today, just comp class.
A. tttTD
For time:
30 Strict HSPU
50 Wall Balls (20/14lbs)
30 Kipping HSPU
50 Wall Balls (20/14lbs)
30 Hand Release Push Ups
50 Wall Balls (20/14lbs)
Compare to 5/5/23
Jason: 15.51
Charis 15.10
B. 3 Rounds:
32m Sandbag Carry (65/45kg)
2 Legless Rope Climbs
32m DB Farmer's Carry (32.5/22.5kg)
2 Rope Climbs
5 min easy bike/echo bike
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.
