On Monday the 3rd (WA day Public Holiday) there will be a 8am Weightlifting Class and 9am CrossFit class where we will do Murph. The CrossFit class has a 40-person cap so to guarantee your spot reserve the class via Zen Planner.
Fitness
25 min AMRAP:
A. 2 sets for quality: Complete in 5 minutes
10 sec Active Arch Body Hang
10 sec Chin Over Bar Hold
10 sec Chest to Bar Hold (use band if needed)
B. *Last week of Murph Prep before we do it on the public holiday on the 3rd of June.
0 min:
20 min AMRAP
1000m Run Buy in:
5 Pull Ups
10 Push Ups
15 Air Squats
- 2 min rest -
22 min:
1000m Run
Performance:
See Fitness 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)
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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