• Jason

Saturday 16.10.21

Fitness:

In Pairs: 20 Min AMRAP:

Echo Bike Calories

*OT2M (including the 0:00) a partner must complete

5 Pull Ups

10 Push Ups

15 Squats

**You cannot start on the Echo Bike until both partners have completed their first round of Gymnastic work.

***The partner doing the round of Gymnastcs every two minutes must alternate.


then, immediately into


10 Min AMRAP:

20 Single Dumbbell Step Ups (24/20", 22.5/15kg)

30/23 Calorie Echo Bike


Score is total Echo Bike reps over the two different segments.


Performance: In Pairs: 20 Min AMRAP:

Echo Bike Calories

*OT2M (including the 0:00) a partner must complete

5 Chest to Bar Pull Ups

10 Push Ups

15 Jumping Squats

**You cannot start on the Echo Bike until both partners have completed their first round of Gymnastic work.

***The partner doing the round of Gymnastcs every two minutes must alternate.


then, immediately into


10 Min AMRAP:

20 Single Dumbbell Step Ups (24/20", 22.5/15kg)

30/23 Calorie Echo Bike


Score is total Echo Bike reps over the two different segments. Competition Club:

1. 15-12-9

Muscle Up

alt Pistols

Echo Bike Calories


2. 10 Min OTM:

10/8 Calorie Row

Max Chest to Bar Pull Ups in the remaining minute

*If you do not complete the Row, the workout ends.

 

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.



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