Fitness:
A. 12 minutes to complete: 5-5-5-10 Deadlift
*Build with 3 sets of 5 and then hit a challenging set of 10 TnG Deadlifts. Don't bounce/let your elbows bend
B. In 10 minutes:
From 0:00 - 2:30
500m Row
From 3:00 - 6:00
AMREP Abmat Sit Ups
From 7:00
500m Row
Score = 2 Row times in seconds added together minus total sit ups.
Performance:
A. See Fitness
B. In 10 minutes:
From 0:00 - 2:30
500m Row
From 3:00 - 6:00
AMREP Toes to Bar
From 7:00
500m Row
Score = 2 Row times in seconds added together minus total toes to bar.
Competitors Class:
0 min:
3 Rounds for time: 4 Muscle Ups
12 Strict HSPU
- 1 min rest between rounds -
15 min:
3 Rounds for time: 10 Chest to bar Pull Ups
10 Kipping HSPU
- 1 min rest between rounds -
30 min:
3 Rounds for time: 10/8 Calorie Echo
10 Burpee Box Jump Over (24/20")
- 1 min rest between rounds -
*10 min cap on each section
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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