Fitness:
In Pairs:
7 Rounds For Time:
30/24 Calorie Row
30 Wallballs (9/6kg)
30 Box Jumps (24″/20″)
Performance: In Pairs:
7 Rounds for time:
30/24 Calorie Row
30 Sync Single Arm DB Thrusters (22.5/15kg)
30 Box Jumps (24/20")
Competition Club:
1. For time: (20 min cap)
200 Double Unders
40 Bar Facing Burpees
40 Chest to Bar Pull Ups
20 Power Clean 60/40kg
100 Double Unders
20 Bar Facing Burpees
20 Chest to Bar Pull Ups
10 Power Clean 90/65kg
50 Double Unders
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
5 Power Cleans 110/75kg
2. In 10 minutes
50 Ground to Overhead 35/25kg
Every min, including the 0:
10/7 Calorie Echo Bike
then
Max Echo Calories in the remaining time.
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.
