• Jason

Saturday 14.11.20

Updated: Nov 12, 2020

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.



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