Fitness:
30 Min AMRAP: In pairs, one person working at time.
1 Round=
800m Run
into
6 Rounds of:
3 Burpee Box Get Over 40"
6 Pull Ups
9 Wall Balls 9/6kg
Performance: 30 Min AMRAP: In pairs, one person working at time.
1 Round =
800m Run
into
6 Rounds of:
3 Burpee Box Get Over 40"
6 Chest to Bar Pull Ups
9 Wall Balls 12/9kg
Competition Club: 1. Every 8 minutes for 4 rounds.
6 Bar Muscle Ups
5 P. Clean and Jerks @ 60%
4 Burpee Bar Muscle Ups
3 P. Clean and Jerk @ 80%
2. Row:
From 0 to 1.30: 35/25 Cals
From 1.30 to 2.30: 55/40 Cals
From 2.30 to 3.30: 85/70 Cals
From 3.30 to 4.00: 100/80 Cals
From 4.00 to 4.30: 125/90 Cals
From 4.30 to 5.00: 150/110 Cals
When you miss the target you're out.
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.
