Fitness
25 min AMRAP:
200m Run
- 30 seconds rest -
5 Pull Ups
10 Push Ups
15 Air Squats
20/15 Cal Bike Erg
Performance:
Murph Prep Week 3:
800m Run
- 1 min rest -
3 Rounds of:
20 Pull Ups
30 Push Ups
40 Air Squats
- 1 min rest - (Rest is after each set of Squats)
*At the 23 min mark, start the final run regardless.
800m Run
*If you're planning on doing Murph w a Weighted Vest use it today. Sweat:
A. 10 min alt OTM:
Odd: 200m Run
Even: 12/9 Calorie Ski
B. 2 Sets, for total time:
500m C2 Bike
-- rest 1:1 --
1000m C2 Bike
-- rest 1:1--
2000m C2 Bike
-- rest exactly 3 min between sets --
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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