Fitness:
Warm Up: Hanging Brachiations: 3 x 20 on, 40 rest
A. 3 alt sets OT90sec
A1. 10 DB Bench Press
A2. 3 Weighted Supine Pull Ups
B. 3 rounds for time:
15/12 Calorie Ski
12 Pull Ups
9 Seated DB Press (22.5/15kg)
1000/900m Bike Erg
*15 min cap
Performance:
A. See Fitness
B. 3 rounds for time:
12 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
6 Muscle Ups
1000/900m Echo Bike
*15 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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