Fitness:
In Pairs For Time:
400m Run
40 Wallballs (12/9kg)
400m Run
40 Kettlebell Swings (32/20kg)
400m Run
40 Chest to Bar Pull Ups
400m Run
40 Push Ups
400m Run
40 Box Jump Overs 24/20")
400m Run
40 Goblet Squats (32/20)
400m Run
*Runs are done together.
Performance: In Pairs For Time:
400m Run
40 Wallballs (12/9kg)
400m Run
40 Power Snatches (42.5/30kg)
400m Run
40 Bar Muscle-Ups
400m Run
40 Overhead Squats (42.5/30kg)
400m Run
40 Box Jump Overs (30″/24″)
400m Run
40 Thrusters (42.5/30kg)
400m Run
*Runs are done together.
Competition Club: 1. 15 minutes to do some skill or quality work.
2. 10 Min AMRAP:
400m Run Buy In:
10 Wall Balls 12/9kg
10 Power Snatch (42.5/30kg)
5 minutes rest
10 Min AMRAP:
400m Run Buy In:
10 Bar Muscle Ups
10 Overhead Squats (42.5/30kg)
5 minutes rest
10 Min AMRAP:
400m Run Buy In:
10 Thrusters (42.5/30kg)
10 Toes to Bar
5 minutes rest
10 Min AMRAP:
400m Run Buy In:
50 Double Unders (10 reps)
10 Bar Facing Burpees
The score is total reps.
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.
