Fitness:
1. 10 minutes to build to a 3RM Weighted Pull Up.
Then at the 12 min mark Max Unbroken Strict strict pull ups.
2. 4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (Step down) (24″/20″)
(25 min cap)
Performance:
1. See Fitness
2. 4 Rounds For Time:
500 Meter Row
8 Burpee Bar Muscle Ups
21 Box Jumps (Step down) (24″/20″)
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.
