Fitness:
A. 2 sets to complete in 10 minutes
Max (min 3) Strict Chest to Bar
- 30 sec rest -
5 - 15 Australian Pull Ups
- 30 sec rest -
10 Single Arm DB Upright Row (3011 tempo)
*lighter load to focus on strong scap position/tall posture.
- 30 sec rest -
30 sec L/Tuck Hang
- 2 min rest -
B. For time
5 rounds:
4 Strict Ring Pull Ups
8 Push Ups
*10 min cap
- 3 min rest -
5 rounds for time:
8 Chest to Bar Pull Ups
12 Lateral Barbell Burpees
*20 min cap
Performance:
A. See Fitness
B. For time:
5 rounds of:
4 Muscle Ups
8 Strict Handstand Push Ups
*10 min cap
- 3 min rest -
5 rounds for time:
8 alt Gorilla Row (22.5/15kg) *Both arms = 2
12 Lateral Barbell Burpees
*20 min cap
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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