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.
