CFC Social Night - Casino Royale Fundraiser We are closed on Sunday after for the social night for cleanup/recovery.
Fitness:
'A. Weighted Pull Up:
0 min: 6 Min AMRAP: 2 @ 60% if your 1RM Weighted Pull Up
1 minute rest
7 min: 1 Max unbroken set of Chin Ups
8 min: 5 x 50% of max unbroken chin ups
*13 min cap
If you don't have 5+ Strict Pull Ups:
0 - 6 min: Challenging Chin Over the bar hold
7 - 10 min: 5 Banded Pull Ups
11 - 13 min: 5 Banded Chin Ups
B. For Max Reps
3 Min AMREP:
15/12 Cal Bike Erg, then
3, 6, 9, 12, etc
Toes through Rings
Box Jump Over (24/20")
90 sec rest
3 Min AMREP:
15/12 Cal Bike Erg, then
3, 6, 9, 12, etc
Strict Abmat Sit Up
Box Jump (24/20")
90 sec rest
3 Min AMREP:
15/12 Cal Bike Erg, then
3, 6, 9, 12, etc
Abmat Sit Up
Burpee Box Jump (24/20")
Performance:
A. See Fitness
B. For Max Reps
3 Min AMREP:
15/12 Cal Echo Bike, then
3, 6, 9, 12, etc
Weighted Sit Up (22.5/15kg)
Box Jump Over (24/20")
90 sec rest
3 Min AMREP:
15/12 Cal Echo Bike, then
3, 6, 9, 12, etc
Toes to Bar
Box Jump (24/20")
90 sec rest
3 Min AMREP:
15/12 Cal Echo Bike, then
3, 6, 9, 12, etc
Toes through Rings
Burpee Box Jump (24/20")
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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