Fitness:
First to 1K. In teams of 3, one person working at a time.
Calorie Row
Calorie Echo Bike
Box Jumps (24/20")
True Ring Rows
Double Unders
Wall Balls (20/14lbs)
Air Squats
Toes to Bar
Burpee
Med Ball Clean (20/14lbs)
*35 min time cap
Each movement has a minimum of 50 reps and a maximum of 150 reps. Break up the workout as you like to get 1000 reps as fast as possible.
Performance: See Fitness.
Competitors Class: A. 3 Rounds for quality:
15/12 Calorie Echo Bike
10m Handstand Walk
5 2x Kettlebell Clean and Jerks (24/16kg)
B. 3 Rounds for time:
75 Double Unders
15 Chest to Bar Pull Ups
10 Deadlifts (100/70kg)
3 min Echo at 200/150w or Bike Erg @ 2:10/2:25
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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