Fitness:
For time: For time: One person working at a time. (Runs are done together)
800m Run
80 Kettlebell Swings (32/20kg)
800m Run
10 Rope Climbs (15ft)
800m Run
50 Bar Facing Burpees
Compare to 4/1/20
Performance: For time: One person working at a time. (Runs are done together)
800m Run
50 Power Snatches, 60/42.5 kg
800m Run
10 Rope Climbs, 15 ft
800m Run
50 Bar Facing Burpees
Compare to 4/1/20
Competition Club:
0 Min:
0 - 10 Min: Build to a 5RM Weighted Pull Up:
12 Min:
For time: (12 Min Cap)
12 Strict Pull Ups @ 50% of 5RM
14 Strict Pull Ups
36 Toes to Bar
*Every time you drop off the bar: 10 burpees.
35 Min:
For time:
25 Bar Facing Burpees
50 Ground to Overhead 35/35kg
*7 min cap
45 Min:
5 Min AMRAP:
10 Chest to Bar
10 Alt DB Snatch (22.5/15kg)
10 OH DB Alt Lunge (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.
