Saturday 08.08.20

Fitness:

In Pairs: 30 Min AMRAP

100 Calorie Row

90 Wall Balls 9/6kg

80 Box Jump Over 24/20"

70 Chest to Bar Pull Ups

60 Calorie Echo Bike

50 Toes to Bar.


Performance: See Fitness

Competition Club: 1. 3 sets of all of the following

Row 20 sec @ 100%

Rest 1:10

Row 30 sec @ 95%

Rest 1:20

Row 2 min @ 5k pace -4 sec

Rest 3 min


2. 5 Rounds: 2 minutes work, 2 minutes rest

12 Butterfly Chest to Bar

9 Toes to Bar

6 Butterfly Pull Ups

3 Muscle Ups

Max Burpee Box Jumps Over in the remaining time

*Pull Ups must be butterfly. If you can't, this becomes a skill session.


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.




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