A. 3 alt sets:
A1. 30 seconds of Hand over Hand Box Elevated Rope Walk
- 1 min rest -
A2. 1 min of Strict Pull Ups
- 1 min rest -
B. For time:
300m Run
30 Toes to Rings
300m Run
15 Burpee Box Jump Over (24/20")
300m Run
20 Toes to Rings
300m Run
10 Burpee Box Jump Over (24/20")
300m Run
10 Toes to Rings
300m Run
5 Burpee Box Jump Over (24/20")
*20 min time cap
Performance:
A. 3 alt sets:
A1. 30 seconds of Hand over Hand Box Elevated Rope Walk
- 1 min rest -
A2. 1 min of Max Bar Muscle Ups
- 1 min rest -
B. See Fitness
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.
Comments