Fitness:
A. Block (8"") Deadlift:
Build to a heavy 5 in 15 minutes.
B. 20 min AMRAP:
400m Run
30 DB Walking Lunges (22.5/15kg)
20 Strict Pull Ups
Performance:
See Fitness
Competitors Class:
A. 20 minutes for quality:
15m Handstand Walk
15 Strict Ring Dips
15 GHD Sit Ups
Max Unbroken (or 5) bar Muscle Ups (max of 15)
B. 10 min AMRAP:
10 KB Clean & Jerk (24/16kg)
10 Burpees
20/15 Calorie Echo Bike
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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