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.
