*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge. Fitness:
On a running clock:
0 - 6 min: 6 Min AMRAP: 1 rep at 80% of your 1RM Weighted Pull Up
- 1 min rest -
7 min: Max unbroken wide grip behind the neck pull ups
8 min: 5 sets of 50% of your max unbroken reps.
*13 min cap
B. 15 Min AMRAP:
5 Burpee Pull Ups
10m Dog Sled Pull & Push (100/75kg)
20/15 Calorie Echo Bike
100m KB Farmer's Carry (32/20kg)
5 Bar Dips
Performance:
See Fitness
B. 15 Min AMRAP:
5 Burpee Bar Muscle Ups
100m Front Rack KB Carry (32/20kg)
20/15 Calorie Ski
10m Dog Sled Pull & Push (100/75kg)
5 Strict Handstand Push Ups
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.
