Fitness:
In Pairs: 30 Min AMRAP:
50 Wall Balls (9/6kg, 10/9ft)
40 Pull Ups
30 2x DB Front Rack Walking Lunge (22.5/15kg)
20 Push Ups
100m Run (together)
Performance: In Pairs: 30 Min AMRAP:
100 Wall Balls (9/6kg, 10/9ft)
80 Chest to bar Pull Ups
60 2x DB Front Rack Walking Lunge (22.5/15kg)
40 Handstand Push Ups
200m Run (together) Comp Class: A. tttTD153:
100 Wall Balls (9/6kg, 10/9ft)
80 Chest to bar Pull Ups
60 2x DB Front Rack Walking Lunge (22.5/15kg)
40 HSPU
*22 min cap
B. 15 Min AMRAP:
500/450m Bike Erg
8m Handstand Walk
500/450m Echo Bike
8m Handstand Walk
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.
