Fitness:
In Pairs: 30 min AMRAP:
You Go I Go Style
30/24 Calorie Row
30 Wall Balls (20/14lbs, 10/9ft)
30 alt DB Snatch (22.5kg/15kg)
30/24 Cal Echo Bike
30 Burpees
Performance:
In Pairs: 30 min AMRAP:
You Go I Go Style
30/24 Calorie Row
25/20 Cal Standing Bike Erg
20 Wall Balls (30/20lbs, 10/9ft)
15 alt DB Snatch (40/27.5kg)
10/7 Ring Muscle Ups
*Modify MU to 1 RPU + 1 R Dip or 3 Singles.
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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