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  • Kat

Tuesday 30.05.23

 

Fitness:


A. 10 min AMRAP for quality:

5 Banded External Rotation Walkout with 5 sec hold at end range of each rep

20 sec L-Hang

50m Single Arm DB 90/90 Carry per side


B. 3 Rounds for time:

50 Double Unders

100m Farmers Carry (32/24kg)

15 Toes to Bar

600/500m Bike Erg


Performance:


A. See Fitness


B. 3 Rounds for time: (18 min cap)

100 Double Unders (2 min cap)

25%. 25%. 25% Bar Muscle Ups

- 2 minutes rest -

*Each set must be done unbroken

*9x 25% in total.

*If you don't have Bar Muscle Ups, complete 2-3 Hip to bar straight arm swings for each 25% instead.

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


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