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  • Kat

Tuesday 29.08.23

The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. 3 Rounds, OTM:

M1: 4 Typewriter Pull Ups

M2: 8 Striaght Arm Push Downs w Box

M3: Max Australian Pull Ups

M4: Rest


B. For time

15 Strict Pull Ups

15 Push Ups

30/22 Calorie Row

12 Strict Pull Ups

12 Push Ups

30/22 Calorie Row

9 Strict Pull Ups

9 Push Ups

30/22 Calorie Row

6 Strict Pull Ups

6 Push Ups

30/22 Calorie Row

*17 min caps


Performance:


A. See Fitness


B. For time:

30/22 Echo Bike Cal

12 Muscle-Ups

30/22 Echo Bike Cal

9 Muscle-Ups

30/22 Echo Bike Cal

6 Muscle-Ups

30/22 Echo Bike Cal

3 Muscle-Ups

*17 min cap

 

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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