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Fitness:
In Pairs:
At the 0:00, 6:00, 12:00, 18:00 and 24:00 both partners run 400m:
In the remaining time, complete as many reps as possible.
0:00: Max Calorie Echo Bike
6:00: Max Barbell Back Rack alt Step Ups (20/15kg, 24/20")
12:00: Max Calorie Row
18:00: Max Bar Facing Burpee (24/20")
24:00: Max Calorie Ski
*You must wait until both partners are inside until you can begin working.
Performance:
In Pairs:
At the 0:00, 6:00, 12:00, 18:00 and 24:00 both partners run 400m:
In the remaining time, complete as many reps as possible.
0:00: Max Calorie Row
6:00: Max Barbell Back Rack alt Step Ups (30/20kg, 24/20")
12:00: Max Calorie Ski
18:00: Max Burpee Box Jump Over (24/20")
24:00: Max Calorie Echo Bike
*You must wait until both partners are inside until you can begin working.
Competitors Class:
A. TTT Throwdown 131:
7 Min AMRAP:
3, 6, 9, 12, ..
Hang Power Clean & Jerk
Toes to Bar
B. 2 Rounds:
25 alt Pistols
- rest 30 seconds -
50 GHD Sit Ups (If you have been following them in the progressions, otherwise it's 50/40 Cal Echo).
- rest 30 seconds -
100 Unbroken Double Unders
- rest 30 seconds -
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.
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