Fitness:
25 Min AMRAP:
Buy in: 1500/1300m Row
In the remaining time, AMRAP:
10 Pull Ups
10 Lateral Burpees over Rower
10 Push Ups
30 Sit Ups
30/24 Calorie Row
Performance: 25 Min AMRAP:
Buy in: 1500/1300m Row
In the remaining time, AMRAP:
20 Chest to Bar Pull Ups
20 Lateral Burpees over Rower
20 Strict Ring Dips
20 Toes to Bar
30/24 Calorie Row
Competition Club:
1. 4 x 4 Minute AMRAP:
20/15 Calorie Row
10 Bar Facing Burpee
10 Thrusters (42.5/30kg)
10 Chest to Bar Pull Ups
Max Bar Muscle Ups in the remaining time
4 minutes rest between
2. In Pairs: 20 Min AMRAP
10 Power Snatch
20 P. Clean & Jerk
40 Toes to Bar
60 Calorie Row
Barbell:
Round 1: 40/30kg
Round 2: 60/60kg
Round 3: 80/60kg
Round 4: 100/70kg
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.
