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Kat

Friday 14.06.24

Fitness:


A. Strict Pull Up OT2.5M: 4 x Max Reps (-1)

2 sets wide, 2 sets standard grip. Complete at least 10 reps per set, use a band if needed.


B. For time:

1500/1200m Row

60 Wall Balls (9/6kg, 10/9ft)

1000/800m Row

40 Wall Balls (9/6kg, 10/9ft)

500/400m Row

20 Wall Balls (9/6kg, 10/9ft)

*22 min cap

Performance:


See Fitness

Competitors Class:


A. OTM x 5: 2 Weighted False Grip Ring to Chest Pull Ups

- directly into -

B. OTM x 10: Negative Ring Muscle Up

*as slow and controlled through transition as possible


C. 18 min alt OTM

M1: 15 Lateral Barbell Burpees

M2: max Wall Balls (9/6kg, 10/9ft)

M3: 12 Burpee Box Jump Over

M4: max alt DB Snatch (22.5/15kg)

M5: 9 Burpee Pull Ups

M6: Max 5m Farmers Carry Shuttles (22.5/15kg)

 

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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