Fitness:
In Pairs: 30 Min AMRAP
Every 7 minutes, including the 0, complete a 300m Run together.
40/30 Calorie Row
20 Wall Balls (9/6kg)
10 Devil Press (22.5/15kg)
Performance: See Fitness Competition Club:
1. Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.
Rest 3:00
Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.
Rest 3:00
Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.
2. 4 rounds for time:
500m Row
9 Deadlifts, 122.5/82.5kg
18 Kipping Handstand Push-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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