Fitness:
In Pairs: 3 x 8 Min AMREPs, 2 minutes rest between.
A. 1, 3, 4, 5, etc
Deadlift (100/70)
Ring Pull Up
B. 2, 4, 6, 8, etc
Wall Ball (9/6kg, 10/9ft)
Toes through RIngs
C. 5, 10, 15, etc
DB alt Hang Power Snatch (22.5/15kg)
Down Ups
*Score each 8 min piece as round + reps. Eg completing the first lot of reps for both movements = 1 round.
Performance: In Pairs: 3 x 8 Min AMREPs, 2 minutes rest between.
A. 1, 3, 4, 5, etc
Deadlift (140/90kg)
Muscle Up
B. 2, 4, 6, 8, etc
Wall Ball (12/9kg 10/9ft)
Toes through RIngs
C. 5, 10, 15, etc
DB alt Hang Power Snatch (30/22.5kg)
Down Ups
*Score each 8 min piece as round + reps. Eg completing the first lot of reps for both movements = 1 round. Comp Class: A. tttTD159
1, 2, 3, ... 9, 10
Deadlift (140/92.5kg)
Burpee Box Jump Over (24/20")
*9 min cap
B. For time:
60m Handstand Walk (5m increments)
10 Muscle Ups
50 Kipping Handstand Push Ups
8 Muscle Ups
40/30 Calorie Row
6 Muscle Ups
*20 min cap
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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