Fitness:
A. Tempo Strict Pull Up (41X1)
4s x 4-8 reps
B. 4 Rounds for time:
400/350m Row
8 Pull Ups
8 KB Goblet Squat (32/24kg)
8 Push Ups
8 KB Goblet Squat (32/24kg)
*1 min rest between rounds.
(20 min cap)
Performance:
A. See Fitness
B. 4 Rounds for time:
400/350m Row
8 Chest to Bar Pull Ups
8 DB Front Squats
8 DB Push Press
8 DB Thrusters
*1 min rest between rounds.
DB: (22.5/15kg)
(20 min cap)
Sweat:
For time: 20/10 Calorie Ski 40/30 Calorie Bike Erg 60/70 Calorie Row
80/70 Calorie Ski
100/90 Calorie Bike Erg *2 minutes rest between sets.
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
Comments