Fitness:
A. 30 min OTM:
M1: 150m Run
M2: 4-12 Hand Release Push Ups
M3: 8-12 Bar Facing Burpees
M4: 4-12 Toes to Bar
M5: 15-45 sec mark: Max Skips
M6: Rest
*Rounds 1, 3 and 5: Double Unders. Rounds 2 & 4; Crossover Single Skips.
**Choose sustaiable numbers. Your score is the reps on your lowest round.
Performance:
A. 30 min OTM:
M1: 150m Run
M2: 4-12 Kipping HSPU
M3: 8-12 Bar Facing Burpees
M4: 4-12 Toes to Bar
M5: 15-45 sec mark: Max Skips
M6: Rest
*Rounds 1, 3 and 5: Double Unders. Rounds 2 & 4; Crossover Single Skips.
**Choose sustaiable numbers. Your score is the reps on your lowest round.
Competitors Class:
A. Heavy Clean ascending ladder with Toes to Bar and Chest to Bar *Full working will be released on Slack at 4pm
B. 15 min AMRAP:
10 Shuttle Runs (2 x 8m each)
10 Kipping HSPU
10 Bar Facing Burpees
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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