Saturday 03.10.20

Fitness:

25 Min AMRAP in Pairs:

20 Strict Pull Ups

200m Farmers Carry (22.5/15kg)

40/30 Calorie Echo Bike

40 Wall Balls (9/6kg 10ft for both)


Performance: 25 Min AMRAP in Pairs:

20 Bar Muscle Ups

200m Farmers Carry (22.5/15kg)

40/30 Calorie Echo Bike

40 Wall Balls (9/6kg 10ft for both)

Competition Club: 5 Min AMRAP:

3, 6, 9, 12, etc

Squat Snatch 60/40kg

Lateral Burpee


5 Min Rest


5 Min AMRAP:

3, 6, 9, 12, etc

Push Press 70/45kg

Muscle Up


5 min rest


5 Min AMRAP:

3, 6, 9, 12, etc

Front Squat 80/50kg

Toes to Bar


5 min rest


5 Min AMRAP:

3, 6, 9, 12, etc

Power Clean 90/65kg

Echo Bike Calories


5 min rest


5 Min AMRAP:

3, 6, 9, 12, etc

Deadlift 100/70kg

Meter Handstand Walk (done in 3m unbroken segments)

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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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