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Kat

Saturday 22.10.22

Updated: Oct 18, 2022

 

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 Gymnastics 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 Gymnastics 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.


Compare to 16/10/21

Guy & Jen: 232 Comp Class: A. tttTD158

10 Rounds for time:

15 Wall Balls (9/6kg, 10ft both)

3 Power Snatch (70/47.5kg)

*15 min cap


B. 4 Rounds

2 minute AMREP

6/4 Ring Muscle Ups (1 min cap)

12 Shuttle Runs (8m, up & back)

Max Ring Muscle Ups in the remaining time


90 sec easy Bike Erg in between (from the 0:15 to 1:45)


*Score is total reps.

 

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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