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.
