There will be no classes this Saturday as the Key Party is on.
Fitness:
A. Chin Up: (OT2M)
5 x 1 (make sure at least 3 are tough singles)
2 x Max Reps at 80% of todays single
*30 Double Unders or Single Skips after each set
*If you don't have 1 x BW then do:
5-5-5-4-3-2-1 Banded
B. 2 Rounds for time:
35 V Ups
14 Pull Ups
35 Box Jump Overs (24/20")
14 Pull Ups
*17 min time cap
Performance:
A. See Fitness
B. 2 Rounds for time:
35 V Ups
7 Bar Muscle Ups
35 Box Jump Overs (24/20")
7 Bar Muscle Ups
*17 min time 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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