Fitness:
'In Pairs: 30 Min AMRAP:
120/90 Calorie Row
90 alt Hang Double DB Snatch (22.5/15kg)
60 Double DB Front Squats (22.5/15kg)
300m Farmers Carry (22.5/15kg) *2 x 150m)
*At some point between the 5 and 25-minute mark you and your partner must complete a 100/70 Calorie Echo Bike
Performance: See Fitness
Competition Club:
1. 10 Min AMRAP:
30 Thrusters 43/29kg
15 Bar Facing Burpees
15 Deadlifts (142/100kg)
15 Bar Facing Burpees
2. In Pairs: 35 Min AMRAP:
One person working at a time
120/90 Calorie Row
80 Chest to Bar Pull-Ups
40 Strict HSPU
200m Farmers Carry (each) (22.5/15kg)
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.
