Fitness:
A. Warm Up: 3 sets alt OTM
5 Kneeling Single Arm D ball Throw (9/6kg)
5 Dead Ball Scoop Throws
B. 3 Rounds every 8 minutes
0:00 - 3:00 min:
25/18 Calorie Bike Erg Calories
AMRAP Strict Pull Ups in the remaining time
- 1 min rest -
4:00 - 7:00 min
25/18 Calorie Row
AMRAP Burpee Box Jump Overs (24/20"") in remaining time
- 1 min rest -
Performance/Open Track::
A. See Fitness
B. 3 Rounds every 8 minutes
0:00 - 3:00 min:
25/18 Calorie Echo
AMRAP Bar Muscle Ups in remaining time
- 1 min rest -
4:00 - 7:00 min
25/18 Calorie Row
AMRAP Burpee Box Jump Overs (24/20") in remaining time
- 1 min rest -
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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