Fitness: In Pairs: 25 Min AMRAP
40/30 Calorie Row
15 Chest to Ring Pull Ups
40/30 Calorie Ski
15 Dips
40/30 Calorie Echo Bike
15 Sandbag over the Box 24" 65/45kg.
Performance: In Pairs: 25 Min AMRAP
40/30 Calorie Row
15 Muscle Ups
40/30 Calorie Ski
15 Strict Handstand Push Ups
40/30 Calorie Echo Bike
15 Sandbag over the Box 24" 65/45kg Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. 20 minutes to find a 1RM Back Squat
2. Push Jerk: Find your 2RM in 15 minutes, then
5 x 1 x 90% of your 2RM.
3. Jumping Lunges: 3 x 10 for height. Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. 1. Day 3 of Aerobic Rowing as long as Day 1 and Day 2 have been done.
2. 20 Min AMRAP:
1-2-3-4-5-etc
Muscle Up
Squat Clean 100/70kg
Push Jerk 100/70kg
Handstand Push Up 12"
Prowler Push & Pull 10m 140/110kg
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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