Fitness
1. 6s x 4r Weighted Pull Up: (OT2M)
*Aim to use the same load or more from the 12th of October.
2. 20 Min AMRAP:
5, 10, 15, 20, etc
150m Run at the start of each round
Burpee Box Jump Over (24/20")
Pull Up
Dead Ball Slam (15/12kg)
10m Dog Sled Push & Pull (100/75kg on)
Performance:
1. OTM x 12: 'x' Strict Muscle Ups
2. 20 Min AMRAP:
5, 10, 15, 20, etc
150m Run at the start of each round
Burpee Box Jump Over (24/20")
Chest to Bar Pull Up
Dead Ball Slam (15/12kg)
10m Dog Sled Push & Pull (100/75kg on)
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.
