A. 10 min AMRAP for quality
10 alt Diagonal Reverse Lunges
10 Med Ball Press in Squat
30 sec Keg Roll
B. 20 min AMRAP:
12 Toes to Bar
15 Power Snatches (35/25kg)
12 Pull Ups
15 DB Deck Press (22.5/15kg)
Performance:
A. See Fitness
B. 20 min AMRAP
12 Unbroken Toes to bars
15 Unbroken Power Snatches (35/25kg)
12 Unbroken Pull-Ups
15 Unbroken DB Bench Press (22.5/15kg)
*all sets must be unbroken Sweat:
In teams of 3-4:
21,000m Bike Erg
*Every time you change working partner complete:
6 alt Single Arm Devil Press (22.5/15kg)
12 Single DB alt Step Ups (22.5/15kg)
Compare to 27/5/23
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.
Comentarii