Fitness:
4 x 5 Min AMREP, 4 minutes rest between. (32 minutes total)
400m Run
20 Abmat Sit Ups
10 Single Arm DB Thrusters (5 each side) (22.5/15kg)
Max Burpee Ring Pull Ups in the remaining time
Performance:
4 x 5 Min AMREP, 4 minutes rest between. (32 minutes total)
400m Run
20 Toes to bar
10 Thrusters (60/40 kg)
Max Burpee Muscle-up in the remaining time
Compare to 13/7/21
Sean S 140 reps
Sweat:
12 Min AMRAP
15/12 Calorie Echo Bike
16 alt KB Gorilla Rows (32/20kg)
3 minutes rest
12 Min AMRAP:
15/12 Calorie Row
20m Torque Sled Push (75kg (3/2)
*Push up then push back on different handles
3 minutes rest
12 Min AMRAP:
15/12 Calorie Ski
16 alt BW Step Ups
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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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