Fitness:
A. 3 x 8-10 reps (2 sec in, 2 sec up) Wall Facing Knee Slides
*Just wall walk and hold if you aren't able to get close to the wall.
B. 20 min AMRAP
1 Rope Climb
400m Run
Max Unbroken Push Ups
*If you can't get 10, then accumulate them. If you don't have push ups to the floor, complete 2 eccentric 5 sec lower Push Ups and then find an elevated standard where you can complete 10 unbroken.
Performance:
A. See Fitness
B. "More Moore"
20 min AMRAP
1 Legless Rope Climb
400m Run
Max Unbroken Strict Handstand Push Ups
*Score is total Handstand Push Ups
*If you don't have Strict HSPU, complete 2 eccentric 5 sec lower Strict HSPU and then max piked HSPU
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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