Fitness:
25 Min AMRAP:
In Pairs: One person working at a time
100m Walking Lunge (In 2x10m segments)
50/40 Calorie Echo Bike
25 Box Jumps (step down) 24/20"
5 Rope Climbs
Performance: In Pairs: One person working at a time
100m Single Arm DB Overhead Walking Lunge (10m left, 10m Right then tag partner) (22.5/15kg)
50/40 Calorie Echo Bike
25 Box Jumps (step down) 24/20"
5 Short Rope Climbs Competition Club:
1. 15 minutes of Handstand Walk Obstacle practise using soft blocks
2. 3 x 10 Weighted alt Pistols (plate in front)
3. 30 Min Row @ 2k pace + 25 seconds
At the 5, 10, 15, 20, 25 mark hit an unbroken set of Bar Muscle Ups.
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.
