Fitness:
A. In Teams of 2:
4 sets for Max Rounds & Reps:
5 Minute AMRAP:
5 Dual DB Hang Power Cleans (22.5/15kg)
7 Medball Sit-Ups (9/6kg)
9 Hand Release Push-Ups
--Rest 1 min between sets--
*Partners alternate rounds.
*Non-working partner must hold a wall sit. Reps do not count if partner comes off wall.
*After the rest continue from where you were.
B. Cashout:
2 Rounds:
10 Half Kneeling Banded Rows
10 Half Kneeling Banded Press
*Rest while your partner works on each movement,
Performance:
See Fitness
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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