Fitness:
In Pairs: One person working at a time 5 x 5 Min AMREPs
1 min rest between rounds.
20 Burpee Box Jump Overs 24/20"
30 Barbell Back Rack Step Ups 20/15kg
Max Calorie Row in the time remaining
Performance: See Fitness
Competition Club: 1. 12 Strict Ring Muscle-Ups
24 Strict Handstand Pushups
Rest 2:00
9 Strict Ring Muscle-Ups
18 Strict Handstand Pushups
Rest 1:00
6 Strict Ring Muscle-Ups
12 Strict Handstand Pushups
2. In Pairs:
50 Sync alt DB Snatch
50 Sync Single DB Box Step Ups
50 Sync Toes to Bar
50 Sync DB Single Arm S2OH
50 Sync alt DB Snatch
DB: (22.5/15kg)
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.
