Fitness:
0 min:
In Pairs - 20 min AMRAP:
12/10 Calorie Row
6 Hang Power Cleans (60/40kg)
4 Chest to bar Pull Ups
*alt partner after each round.
23 min:
For time in pairs
50/40 Calorie Echo
50 Lateral Burpees
50/40 Calorie Ski
*Challenge yourself in the first section skill and strength wise, push intensity on the second.
*The Barbell should be something you can just do unbroken on the first round and most likely break up in the second round onwards.
*Singles for chest to bar is fine.
Performance/Open Track:
0 min:
In Pairs - 20 min AMRAP:
12/10 Calorie Row
6 Hang Power Cleans (70/47.5kg)
4 Bar Muscle Ups
*alt partner after each round.
23 min:
For time in pairs
50/40 Calorie Ski
50 Lateral Burpees
50/40 Calorie Echo
*Challenge yourself in the first section skill and strength wise, push intensity on the second.
*3 sets of Bar MU max.
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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