Fitness:
For time
One person working at a time
1 Rounds:
25 Strict Pull Ups
15 Sync Goblet Squats
50/40 Cal Echo Bike
2 Rounds:
25 Chest to Bar Pull Ups
15 Kettlebell Swings
50/40 Cal Echo Bike
3 Rounds:
25 Pull Ups (6"")
15 Goblet Squats
50/40 Cal Echo Bike
*KB: (32/24kg)
*30 min time cap
*If you haven't trained much recently - reduce the pull up reps.
Performance:
For time
One person working at a time
3 Rounds:
25 Pull Ups
15 Front Squats (60/40kg)
50/40 Cal Bike Erg
2 Rounds:
25 Chest to Bar Pull Ups
15 Power Cleans (80/60kg)
50/40 Cal Bike Erg
1 Round:
25 Bar Muscle Ups
15 Squat Cleans (100/70kg)
50/40 Cal Bike Erg
*30 min time cap
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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