Hanging
10 Rounds
15 seconds supine hang
30 seconds rest
5 Rounds:
30 second hang
15 seconds rest
Fitness:
20 Min AMRAP:
3 Rope Climbs
15 Push Ups
30 Sit Ups
60 Double Unders
Performance: 20 Min AMRAP:
12 Strict Handstand Push Ups
4 Rope Climbs
12 Handstand Push Ups
4 Rope Climbs
60 Double Unders
Comp Class:
1. 10 Min AMRAP for quality:
6 Alt Tempo Pistols (control descent and 2 seconds in bottom)
6m Handstand Walk
2. 21-15-9
Chest to Bar Pull Ups
DB Shoulder to Overhead (22.5/15kg)
DB Hang Power Cleans (22.5/15kg)
3. For time:
30 GHD Sit Ups
30/23 Echo Bike Calories
30 GHD Sit Ups
30/23 Echo Bike Calories
30 GHD Sit 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 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.
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