Wednesday 07.04.21

Monthly Mission: 12 Rounds:

10 second supine hang

20 second rest

into

9 Rounds:

20 second hang

10 seconds rest Fitness: 20 Min AMRAP:

20 Push Ups

20m Hanging DB Walking Lunges

30 alt DB Hang Power Snatch

30 Bar Touching Burpees

DB: 22.5/15kg

Performance: 20 Min AMRAP:

20 Strict Handstand Push Ups

20m Hanging DB Walking Lunges

30 alt DB Hang Power Snatch

30 Bar Touching Burpees

DB: 22.5/15kg

Sweat: 2 Rounds: (If you can do it OTM, do it).

10 Cal Echo Bike / 1 Burpees

9 Cal Echo Bike / 2 Burpees

8 Cal Echo Bike / 3 Burpees

7 Cal Echo Bike / 4 Burpees

6 Cal Echo Bike / 5 Burpees

5 Cal Echo Bike / 6 Burpees

4 Cal Echo Bike / 7 Burpees

3 Cal Echo Bike / 8 Burpees

2 Cal Echo Bike / 9 Burpees

1 Cal Echo Bike / 10 Burpees


5 minutes rest between rounds.

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.




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