Fitness:
A. 20 min AMRAP:
14 Pull Ups
400m Run
10m Dog Sled Pull & Push (100/70kg)
B. In 10 mins:
3 rounds for quality:
20 sec L-Hang/Tuck
15 Banded Pull aparts
10 Slantboard Bent Knee Heel Raises
Performance:
A. 20 min AMRAP:
400m Run
7 Muscle Ups
Compare to 15/12/22
Nate S: 7 + 200m
Rach D: 3 + 4 Muscle Ups
B. See Fitness
Competitors Class:
A. #tttTD223
20min AMRAP:
10 DB Hang Clean and Jerk (22.5/15kg) (5/arm)
10 Hand release pushups
15 Cal Row
15 Wall Balls (20/14lbs 10/9ft)
10 Hand release pushups
15 Cal Row
B. 5 Rounds:
1 min on/ 1 min off:
12/9 Cal Echo
10m Handstand Walk (5m up / 5m back)
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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