Saturday 11.07.20

Fitness: 30 Min AMRAP - In Pairs:

600m Run

60 Wallballs (9/6kg)

600m Run

60 Box Jumps (24″/20″)

600m Run

60 Knees to Elbows


*Run is broken up into 1 x 300m each.

Performance: 30 Min AMRAP - In Pairs:

600m Run

60 Wallballs (12/9kg)

600m Run

60 Box Jumps (24″/20″)

600m Run

60 Knees to Elbows


*Run is broken up into 1 x 300m each. Weightlifting: *Participation will only be allowed granted to Weightlifting class once you have completed the CFC Weightlifting warm-up which is posted around the gym and can be viewed on our YouTube. 1. Back Squat: 25 minutes to find your max.


2. Push Jerk 3 x 2 x 80% of last weeks 2RM. Then 10 x 65% of last weeks 2RM.


3. Jumping Back Squat: 3 x 10 (empty bar)

*Squat down for 3 seconds, pause for a second in the bottom then explode fast and jump as high as possible.

Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. 1. Day 3 of Aerobic Rowing as long as Day 1 and Day 2 have been done.


2. CrossFit Open 12.4/13.3

12 Min AMRAP

150 Wall Balls 9/6kg 10/9ft

90 Double Unders

30 Muscle Ups

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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