Fitness:
A. 22 min AMRAP:
15 2x DB Front Squats
200m Run
100m KB Farmers Carry (32/24kg)
200m Run
30m Burpee Broad Jumps
200m Run
20m Hanging DB Walking Lunges
200m Run
DB: (22.5/15kg)
B. Every 3 mins 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/Open:
A. tttTD275
22 Min AMRAP:
15 Double DB Front Squat
6 Shuttle Runs
3 Farmer Carry Laps
6 Shuttle Runs
2 Burpee Broad Jump Laps
6 Shuttle Runs
2 Farmer Carry DB Walking Lunge Laps
6 Shuttle Runs
DB: (22.5/15kg)
1 shuttle = 8m up and back
B. 2 Rounds for time:
18 Toes to Bar
12 Ring Muscle Ups
6 Wall Walks
- 3 min rest -
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.
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