40 min AMRAP:
3000/2700m Row
2000/1800m Bike Erg
1000/900m Ski
5 Rope Climbs
40m Dog Sled Push & Pull (100/70kg) (10m up and back twice)
30 Push Ups
*If equipment is busy, simple do some movements from the one after and then come back to it.
Performance:
See Fitness
Competitors Class:
A. 2 Rounds every 8 minutes
Min 0: Max Strict Wall Facing HSPU
Min 2: Max Strict HSPU
Min 3: Max Kipping HSPU
(-1 reps for all sets)
B. 10 Rounds for time:
3 Clean & Jerks (60/42.5kg)
3 Muscle Ups
*Scale for Muscle Ups:
1 Strict Banded (off high rings with no dip out) + 3 Ring Dips (low rings)
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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