Fitness:
A. 3 Rounds for quality (in 12 minutes)
10 Neutral Grip DB Bench Press
5 Slant board Split Squats (each side)
60s Max Single Unders
B. 0 min: Max Unbroken Strict Pull Ups or Max Chin over Bar hold
2 min: 10 min AMRAP:
15/12 Calorie Bike Erg
Max Unbroken Pull Ups
*Score is total pull ups
Performance:
A. See Fitness
B. 0 min: Max Unbroken Strict Pull Ups
2 min: 10 min AMRAP:
15/12 Calorie Echo Bike
Max Unbroken Pull Ups
*Score is total pull ups
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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