Fitness:
In Pairs: One person working at a time, tagging when changing partner.
3 x 8 Min AMRAPs, 2 mins rest between each
*700/600m Row Buy In on each 8 minute workout
1. 3 Chest to Bar Pull Ups
6 2x Dumbbell Push Press (22.5/15kg)
9 Bar Touching Burpees
2. 6 Pull Ups
12 Push Ups
18 Air Squats
3. 12 Toes to Bar
24 Wall Balls (9/6kg 10/9ft)
48 Double Unders
Performance:
In Pairs: One person working at a time, tagging when changing partner.
3 x 8 Min AMRAPs, 2 mins rest between each
*700/600m Row Buy In on each 8 minute workout
1. 3 Bar Muscle Ups
6 Handstand Push Ups
9 Bar Touching Burpees
2. 6 Chest to Bar Pull Ups
12 Push Ups
18 Air Squats
3. 12 Toes to Bar
24 Wall Balls (20/14lbs 10ft)
48 Double Unders
Competitors:
A. Week 4 of Ring Muscle Up Progressions: For time: 14 x 25% of your Max Unbroken set.
B. 3 x 8 Min AMRAPs, 2 mins rest between:
500m Row Buy In on each 8 minute workout
B1. 3 Bar Muscle Ups
6 Handstand Push Ups
9 Bar Touching Burpees
B2. 6 Chest to Bar Pull Ups
12 Push Ups
18 Air Squats
B3. 12 Toes to Bar
24 Wall Balls (20.14lbs 10ft)
48 Double Unders
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.
