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  • Writer's pictureJason

Friday 11.11.22

 

Fitness:


A. 4 sets: alt OT90

A1. 5 Seated Box Jumps

A2. 10 Standing Landmine Full Contact Twists

(5 each side, don't bounce, increase speed with each rep)


B. 24 Min AMREP

400m Run

Max Unbroken or 10 Strict Chin Ups

15 Box Jump Overs (24/20")

Max Unbroken or 10 Strict Push Ups Ups


Performance:


A. See Fitness


B. 4 Rounds:

100 Double Unders

15 Strict HSPU

15 Box Jump Overs (24/20")

15 Ring Dips

*24 min cap / 90 seconds per movement. So every 90 seconds move on to the next exercise.

 

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 up to date with announcements, news and info - join our private Slack group. The link to join is here.





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