Fitness:
1. Build to a 3RM Weighted Ring Dip in 10 minutes
'2. 15 Min AMRAP:
'x' Wall Balls (9/6kg)
5 Ring Dips
30 Double Unders
Round 1: 5 Wall Balls
Round 2: 10 Wall Balls
Round 3: 15 Wall Balls
*Wall Balls keep increasing by 5 each round.
Performance:
1. See Fitness
2. 15 Min AMRAP:
'x' Wall Balls (20/14lbs)
10 Ring Dips
50 Double Unders
Round 1: 10 Wall Balls
Round 2: 20 Wall Balls
Round 3: 30 Wall Balls
*Wall Balls keep increasing by 10 each round.
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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