Saturday 23.10.21

Fitness:

In Pairs: Each section is for time.

One person working at a time except on the run which is done together.

[On the 0:00]

3 Rounds:

300 Meter Run

30 Burpees onto plate

[On the 10:00]

3 Rounds:

300 Meter Run

25 Pull-ups

[On the 20:00]

3 Rounds:

300 Meter Run

20 Single Arm Devil Press (22.5/15kg)

Performance:

In Pairs: Each section is for time.

One person working at a time except on the run which is done together.

[On the 0:00]

3 Rounds:

300 Meter Run

20 Burpee Box Jump Over

[On the 10:00]

3 Rounds:

300 Meter Run

20 Bar Muscle Ups

[On the 20:00]

3 Rounds:

300 Meter Run

20 Devil Press (22.5/15kg)

Competition Club:

1. "The Cali Bear"

Every :30 for 20 minutes:

1 Power Clean & Jerk

*Score is total weight lifted

2. 20 Min AMRAP:

1000/900m Bike Erg

6/5 Bar Muscle Ups

1000/900m Echo Bike

6/5 Muscle Ups

100 Double Unders

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.