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Kat

Tuesday 21.06.22

Updated: Jun 22, 2022

*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge. Fitness:


On a running clock:

0 - 6 min: 6 Min AMRAP: 1 rep at 80% of your 1RM Weighted Pull Up

- 1 min rest -

7 min: Max unbroken wide grip behind the neck pull ups

8 min: 5 sets of 50% of your max unbroken reps.

*13 min cap


B. 15 Min AMRAP:

5 Burpee Pull Ups

10m Dog Sled Pull & Push (100/75kg)

20/15 Calorie Echo Bike

100m KB Farmer's Carry (32/20kg)

5 Bar Dips


Performance:


See Fitness


B. 15 Min AMRAP:

5 Burpee Bar Muscle Ups

100m Front Rack KB Carry (32/20kg)

20/15 Calorie Ski

10m Dog Sled Pull & Push (100/75kg)

5 Strict Handstand Push Ups

 

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 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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