Fitness:
0 min:
A. 3 Rounds:
6 min AMRAP
400m Run
20/15 Calorie Echo Bike
10 Strict Pull Ups
Max Burpees in the remaining time
- 2 min rest between rounds -
Round 1: Bar Facing Burpees
Round 2: Burpee to target (out of reach)
Round 3: Lateral Burpee
*Use a band for the Strict Pull Ups if you can't do BW. Allow you to do in 2-3 sets. if you can do singles at BW then do 5.
26 min:
A. 4 sets OT2.5M
3 Weighted Chin Ups
15 S Leg Bent Knee Slant Board Heel Raises
*Don't save energy for this.
*If you can't do 3 UB Chin ups, do them Australian Pull Up style.
Performance:
See Fitness.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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