Fitness:
25 Min AMRAP:
In Pairs, one person working at a time
1500/1250m Row
50 Pull Ups
In the remaining time, max rounds of
10 Box Jumps (24/20")
10 Goblet Squats (32/20kg)
10 Paralette Push Ups
Performance: 25 Min AMRAP:
In Pairs, one person working at a time
2000/1500m Row
40/30 Bar Muscle Ups
In the remaining time, max rounds of "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks
(70/47.5kg)
Competition Club:
1. For Time (25 Min Time Cap):
1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (70/47.5kg)
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
2. 21 Min OTM:
M1: 3 Weighted Chest to Ring
M2: 6 Weighted Ring Dips
M3: 9 Weighted Sit 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.
