Fitness:
A. 8 minutes to find a 3RM Weighted Pullup
*If you don't have 3 strict pull ups:
At the 0 min do a max chin over bar hold and then at the 5 minute mark do a max time bar hang.
B. For time:
27 Pull Ups
27/21 Calorie Row
21 Push Ups
21 Pull Ups
21/15 Calorie Row
15 Push Ups
15 Pull Ups
15/12 Calorie Row
12 Push Ups
12 Pull Ups
12/9 Calorie Row
9 Push Ups
9 Pull Ups
9/6 Calorie Row
6 Push Ups
Performance:
A. See Fitness
B. For time:
27 Chest to Bar Pull Ups
27 Handstand Push Ups
27/21 Calorie Row
21 Chest to Bar Pull Ups
21 Handstand Push Ups
21/15 Calorie Row
15 Chest to Bar Pull Ups
15 Handstand Push Ups
15/12 Calorie Row
9 Chest to Bar Pull Ups
9 Handstand Push Ups
9/6 Calorie Row
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
