Saturday 04.07.20

Updated: Jul 1

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.



137 views