Fitness:
'In Pairs: 30 Min AMRAP
400m Run
40 Sync Bar Facing Burpees
400m Ski
40 Goblet Lunges 32/20kg
40 Hanging Wall Balls
*Partner must be hanging from the bar before the other partner can pick up the ball.
400m Ski
40 Kettlebell Swings 32/20kg
400m Run
(yes there is a 400m run at the start and end of the AMRAP).
Performance: In Pairs: 30 Min AMRAP
400m Run
40 Sync Bar Facing Burpees
400m Ski
40 Power Cleans 60/40kg
40 Hanging Wall Balls
*Partner must be hanging from the bar before the other partner can pick up the ball.
400m Ski
40 Thrusters 60/40kg
400m Run
(yes there is a 400m run at the start and end of the AMRAP).
Competition Club: 1. "Frantasy Land" For time:
21-15-9 reps of:
Thruster 42.5/30kg
Pull-up
-- then --
15-12-9 reps of:
Thruster 52.5/35kg
Chest-to-bar Pull-up
-- then --
12-9-6 reps of:
Thruster 60/42.5kg
Bar Muscle-up
2. In Pairs: 1 person working at a time *You must tag and complete 5 burpees each change.
15 Min AMRAP
400m Run
800/600m Echo Bike
400/300m Ski
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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