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Kat

Saturday 21.10.23

Fitness: In Pairs: 20 Min AMRAP:

Bike Erg Calories

*OT2M (including the 0:00) a partner must complete

5 Pull Ups

10 Push Ups

15 Squats

**You cannot start on the Bike until both partners have completed their first round of Gymnastic work.

***The partner doing the round of Gymnastcs every two minutes must alternate.


then, immediately into


10 Min AMRAP:

20 Single Dumbbell Step Ups (24/20", 22.5/15kg)

30/23 Calorie Bike Erg


Score is total Echo Bike reps over the two different segments.


Performance:


In Pairs: 20 Min AMRAP:

Echo Bike Calories

OT2M (including the 0:00) a partner must complete

5 Chest to Bar Pull Ups

10 Push Ups

15 Jumping Squats

*You cannot start on the Echo Bike until both partners have completed their first round of Gymnastic work.

**The partner doing the round of Gymnastcs every two minutes must alternate.


then, immediately into


10 Min AMRAP:

20 Single Dumbbell Step Ups (24/20", 22.5/15kg)

30/23 Calorie Echo Bike

*Break this section up as you like.


Score is total Echo Bike reps over the two different segments.


Fergus & ???: 438 Cals

 

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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