Monday 07.03.22

There are various things going on and coming up! Read about them here: Timetable changes and additions March 'Monthly Mission" - Nutrition Habits.

We want to know your training goals. Let us know what they are here.

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Fitness: 12 Min AMRAP:

30 Double Unders

10 Pull Ups

10 Dumbbell Thrusters (22.5/15kg) Performance/Open:

22.3

RX:

21 Pull Ups

42 Double Unders

21 Thrusters (43/29kg)

18 Chest to Bar Pull Ups

36 Double Unders

18 Thrusters (52/34kg)

15 Bar Muscle Ups

30 Double Unders

15 Thrusters (61/38kg)

*12 min time cap

Scaled:

21 Jumping Chin over Bar Pull Ups

42 Single Skips

21 Thrusters (29/20kg)

18 Pull Ups

36 Single Skips

18 Thrusters (38/25kg)

15 Chest to Bar Pull Ups

30 Single Skips

15 Thrusters (47/29kg) Sweat:

5 x 4 Min AMRAPs

4 minutes active recovery between

15-12-9 male / 12-9-6 female

Row Calories

Ski Calories

Bike Erg Calories

In the time between sit on tbe bike and you must maintain >600/500 cal/hr

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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.