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Kat

Friday 19.01.24

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:


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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