Saturday 30.01.21

Fitness:

In Pairs:

15 Min AMRAP:

10/5 True Ring Rows

10m Hanging Double DB Walking Lunge (22.5/15kg)

10m Hanging Double DB Walking Lunge (22.5/15kg)

10/5 Push Ups

20 Sit Ups


1 minute rest


15 Min AMRAP:

15/12 Calorie Row

5 Lateral Burpees over the Rower

*For the second AMRAP, you change partners only after completing a full round.


Performance: In Pairs:

15 Min AMRAP:

5 Muscle Ups

10m Hanging Double DB Walking Lunge (22.5/15kg)

10m Hanging Double DB Walking Lunge (22.5/15kg)

20 Sit Ups


1 minute rest


15 Min AMRAP:

15/12 Calorie Row

5 Lateral Burpees over the Rower

*For the second AMRAP, you change partners only after completing a full round.

Competition Club:

1. 12 Min AMRAP:

5 Muscle Ups

10 DB Front Squat (22.5/15kg)

16m Handstand Walk (2 x 8m)

5 Muscle Ups

10 Strict Handstand Push Ups

16m DB Front Rack Walking Lunge (22.5/15kg)


2. For time:

10 Rounds:

3 Snatches (61/43kg)

3 Bar Facing Burpees


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.


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