Fitness:
In teams of 3:
3 x 10 min AMRAPs, 2 minutes rest between each:
Buy In: 400m Run:
*All 3 members must be connected via 2 bands as they run.
24/18 Calorie Bike Erg
12 Front Rack DB Walking Lunges (22.5/15kg)
6 Wall Walks
*Per 8 minutes, you only do 1 movement. After each rest, change movements. You must tag after completing your reps.
Performance: See Fitness.
Competitors Class:
A. tttTD
20 min AMRAP:
8 Toes to Bar
10 Single Arm DB Hang Clean & Jerk (22.5/15kg)
14/12 Calorie Row
8 Chest to Bar Pull Ups
10 alt Hang DB Power Snatch (22.5/15kg)
14/12 Calorie Row
*DB done 5 on each side.
Targets:
Elite: 6+
RX: 5+
Int: 4+
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 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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