Fitness:
A. OTM x 10: 3 Weighted Pull Ups
B. 3 Rounds:
5 minutes work, 2 minutes rest.
800m Run
Round 1: Strict Pull Ups
Round 2: Pull Ups
Round 3: Jumping Pull Ups
*4 minute cap on the run. If you aren't sure you can do 800m in 4 minutes, do 600m instead.
Performance:
A. See Fitness
B. 3 Rounds:
5 minutes work, 2 minutes rest.
800m Run
Round 1: Max Bar Muscle Ups
Round 2: Max Chest to Bar Pull Ups
Round 3: Max Pull Ups
*4 minute cap on the run. If you aren't sure you can do 800m in 4 minutes, do 600m instead.
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 us 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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