Fitness:
A. 8 minutes to find a 3RM Weighted Pull Up
- directly into -
8 min AMRAP for quality:
10 sec Supine Chin over bar Hold
20 sec Active Arch Body Hang
30 sec Single Arm Plank Hold (e side)
40 sec Max Hollow Body Flutter Kicks
B. 15 min AMRAP
16 V Ups
16/12 Calorie Bike Erg
16m Slider Leg Drag
16 Box Jumps (24/20")
16/12 Calorie Ski
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 15 min AMRAP
16 V Ups
16/12 Calorie Echo Bike
16m Handstand Walk
16 Box Jumps (24/20")
16/12 Calorie Ski
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.
