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Kat

Saturday 11.06.22

 

Fitness:


In Pairs: 25 Min AMRAP:

You Go I Go Style

20 Wall Balls (9/6kg, 10/9ft)

20/15 Cal Echo Bike

20 alt DB Hang P Snatch (22.5/15kg)

20/15 Cal Row

20 Pull Ups

*You must tag at every change of movement


Performance:


In Pairs: 25 Min AMRAP:

You Go I Go Style

20 Wall Balls (12/9kg, 10ft)

20/15 Cal Echo Bike

20 alt DB Hang P Snatch (32.5/22.5kg)

20/15 Cal Row

20 Chest to Bar Pull Ups

*You must tag at every change of movement


Competitors:


A. Week 4 of Ring Muscle Up Progressions: For time: 11 x 30% of your Max Unbroken set.


B. In teams of 4:

10 Min AMRAP:

10 Thrusters (43/29kg)

5 Burpee Box Jump Overs (20")

5 10m Shuttles Runs

*You cannot move to the next station until the one before you clears.


C. In Pairs For time

30 Sync Chest to Bar

30 Sync alt DB Snatch (22.5/15kg)

30 Sync Toes to Bar

30 Sync Handstand Push Ups

*15 min cap

 

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.


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