Fitness:
24 Min AMRAP:
10 Strict Pull Ups
10 Deficit Push Ups (blue plate)
200m Run
2 Rope Climbs
10 Deficit Push Ups (blue plate)
20/15 Calorie Bike Erg
Performance:
For time:
10 Strict Muscle Ups
10 Strict Deficit Handstand Push Ups (3/2 inches)
5 Legless Rope Climbs (15 feet)
20 Kipping Deficit HSPU (3/2 inches)
20 Strict Rope Pull Ups
30 Paused Kipping HSPU (1 sec)
*Switch top hand after 10 reps on rope pull ups
*4 min cap on each movement
Scale:
*2 bottom up ring dips + 2 chest to ring pull ups = a strict muscle up
*HSPU - reduce depth or for today (since kipping can use abmat, but 1 is more than finish with abmat)
*3 floor rope climbs = legless
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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