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.
