Fitness:
3 Rounds for time in pairs:
50 Box Jump Overs (24/20") *Step down
40/32 Calorie Echo Bike
30 DB Push Press (22.5/15kg)
20 Pull Ups
10 Wall Walks
*30 min cap
*One person working at a time, break up work as desired.
Performance:
3 Rounds for time in pairs:
50 Box Jump Overs (24/20")
40/32 Calorie Echo Bike
30 Kipping HSPU
20 Chest to bar Pull Ups
10 Wall Walks
*30 min cap
*One person working at a time, break up work as desired.
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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