Fitness:
Each for time: Score is total time over 4 workouts:
6 min time cap on each workout
Minute 0:
21-15-9
Calorie Row
KB Goblet Squat (32/20kg)
Minute 8:
21-15-9
Calorie Row
Dual KB Walking Lunges (16/12kg)
Minute 16:
21-15-9
Calorie Row
Calorie Bike Erg
Performance:
Each for time: Score is total time over 3 workouts:
6 min time cap on each workout
Minute 0:
21-15-9
Calorie Row
Dual DB Front Squat
Minute 8:
21-15-9
Calorie Row
Dual DB Walking Lunges
Minute 16:
21-15-9
Calorie Row
Calorie Echo Bike
DBs: (22.5/15kg)
Competitors Class:
A. 2 min AMRAP:
15/12 Calorie Row
9 Deadlifts 100/70kg
Max Ring Muscle Ups in the remaining time
- Rest 1 min between intervals -
Go until 25 Muscle Ups are completed or 6 rounds cap.
Scale MU to > Bar MU > C2B > Pull Ups
B. Choose an All-Star WOD to practise for your team or jump in with someone.
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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