Fitness:
A. Strict Ring Dip (OT3M): 3 x Max (-1)
*A minimum requirement of 10. If you can't get these, do them on the parallel bars and add a band if needed
- directly into -
15 sec Bottom of Ring Dip Hold (OTM x 3 sets)
B. 12 min AMRAP:
13/9 Cal Bike Erg
10 Toes to Bar
7 Box Jump Over (24/20")
- 30 sec rest -
*The same as last Tuesday but one more rep per movement. Push and see if you can get the same score as last week.
Performance:
A. See Fitness
B. 12 min AMRAP:
13/9 Cal Echo Bike
10 Toes to Bar
7 Box Jump Over (24/20")
- 30 sec rest -
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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