Hanging:
Use your phone for a stopwatch. Take it in turns with a partner to record time. Get to 5 minutes of hanging as fast as you can. Rest is the time your partner goes.
Fitness:
3 Rounds: 2:30 on / 1:30 off
30/22 Calorie Row
20 Toes to Bar
Max alt Hang Dumbbell Snatch in the remaining time
directly into
3 Rounds: 2:30 on / 1:30 off
30/22 Calorie Row
20 alt Hang Dumbbell Snatch
Max Toes to bar in the remaining time
Performance: 3 Rounds: 2:30 on / 1:30 off 30/22 Calorie Row
20 Toes to Bar
Max alt Dumbbell Snatch in the remaining time
directly into
3 Rounds: 2:30 on / 1:30 off
30/22 Calorie Row
20 alt Dumbbell Snatch
Max Toes to bar in the remaining time
Comp Class:
1. Handstand Practise
2. OTM x 10: 'x' bar Muscle Ups
*Score is your lowest amount in a minute.
3. OTM x 10: 'x' Strict Handstand Push Ups
*Score is your lowest amount in a minute.
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.
