Fitness:
A. 0 min: 12 minutes to a establish a 1RM Weighted Pull Up
Compare to 11/4/22:
Jason: 48kg
Greta: 6.5kg
or, Max Chin over Bar Hold:
Elyse: 13 sec
15 min: Max Unbroken Strict Pull Ups
Compare to 5/4/22
Lane: 25
Jen: 12
B. 3 Rounds for time:
10 Dumbbell Gorilla Rows (22.5/15kg)
20 Lateral Plate Drag (5kg)
400m Run
*Left and Right hand on the Row = 1 rep.
Performance:
A. See Fitness
B. B. 3 Rounds for time:
10 Dumbbell Gorilla Rows (22.5/15kg)
20 Toes to Bar
400m Run
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.
