OTM x 24 min
M1: 2-8 Strict Ring Pull Ups
*Kneeling Ring Pull Ups scale
M2: 10-20 Wall Balls (20/14lbs)
M3: 10-20 Sit Ups
M4: 5-20 Push Ups
M5: 2-8 Deadlifts (100/70kg)
M6: 8-15 Calorie Bike Erg
*Adjust to feel so this gets some touches on movements but you feel in control.
Post: 5 minutes of Box Breathing 4444 cadence
*In nose and out mouth
Performance/Open Track::
OTM x 24 min
M1: 2-8 Muscle Ups
*Strict MU on low rings for scale
M2: 10-20 Wall Balls (20/14lbs)
M3: 6-12 Toes to Bar
M4: 3-6 Strict HSPU + 3-6 Kipping HSPU
*Just kip if you don't have strict
M5: 2-8 Deadlifts (120/85kg)
M6: 8-15 Calorie Echo
*Adjust to feel so this gets some touches on movements but you feel in control.
Post: See Fitness
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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