Fitness:
In Pairs: 25 Min AMRAP: One person working at a time
60/50 Calorie Row
50/40 Calorie Echo Bike
40 Wall Balls (9/6kg, 10/9ft)
30 Power Cleans (50/35kg)
20 Chest to Bar Pull Ups
10 Wall Walks
Performance: In Pairs: 25 Min AMRAP: One person working at a time
60/50 Calorie Row
50/40 Calorie Echo Bike
40 Wall Balls (12/9kg 10/9ft)
30 Power Cleans (60/40kg)
20 Bar Muscle Ups
10 Wall Walks Comp Class: A. OTM x 9:
M1: 3 Weighted Pull Ups (keep a similar challenging load across)
M2: Moderate volume, quality focused Bar Muscle Up set
M3: Rest
B. Barbell Front Rack Walking Lunge: OT2M
12/10/8/4 (total steps)
*Increase load each set
C. 30 Power Snatch (60/42.5kg)
20 Wall Walks
30 Power Cleans (60/42.5kg)
*12 min cap
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. 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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