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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