Fitness:
"Filthy 50" or "Dirty 30"
For time:
50 Box Jumps (24/20")
50 Jumping Pull-ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Balls (9/6kg)
50 Burpees
50 Double Unders
*30 min time cap. If you aren't certain of finising, complete the 30 rep version.
Compare to 2/8/20
Jason: 19.04
Liz B: 21.25
Performance:
See Fitness
Competitors Class:
A. Muscle Up Capacity
In 8 minutes:
Min 0 - 1: Max Unbroken Set
Min 3 - 8: AMRep in 5 minutes
*3 scores:
1. total unbroken (go for a true max)
2. total in 5 mins
3. total in 8 mins
**Unbroken set capped at 1 min
B. tttTD:
In Pairs: 8 Rounds for time (4 each)
15/12 Calorie Row
12 Power Snatch (43/29kg)
60 Double Unders
8 Burpee Box Jump over (24/20")
*Change partner after a full round is completed.
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.