Please check your email for modified hours change from Thursday to Sunday. Fitness:
15 min AMRAP:
7 Pull Ups
7 DB Thrusters
7 DB Gorilla Row (both arms = 1 rep)
10/7 Calorie Bike Erg
DB: (22.5/15kg)
Performance (Open and Quarterfinal focus):
*Once again due to a long workout the warm up will be short and there will be no brief. The standards video is below. Get in before the class to complete the warm up written on the small whiteboard. If you have any standards questions please ask at the start of class.
24.3
For time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Sweat:
3 Sets:
10 Sec Max Effort Echo Bike Sprint @ 100% effort
rest 2:50 bw sets
+
3 Sets:
20 Sec Row @ 100% sprint effort
rest 2:40 bw sets
+
2 Rounds of:
8min Skierg @ 65-75% max HR
8min Row Erg @ 65-75% max HR
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.