Fitness:
A. OTM x 9:
M1: 5 Strict Banded Chest to Bar Chin Ups *Use a band if you can't complete 5 Unbroken
M2: 10 second Front Lever Tuck Hold
M3: 20 second L-Sit / L-Tuck
B. In 16 minutes:
2 Rounds (7 min cap per round)
24 Russian Kettlebell Swings (32/24kg)
12 Pull Ups
36/27 Calorie Ski
then
Max Double Unders in the remaining time
*Score is total double unders
Performance:
A. OTM x 9:
M1: 3 Mixed Grip Ring Chin Ups (each side)
M2: 10 second Front Lever Tuck Hold
M3: 20 second L-Sit / L-Tuck
B. In 16 minutes:
2 Rounds (7 min cap per round)
12 Hang Power Snatch (60/40kg)
12 Bar Muscle Ups
36/27 Calorie Echo Bike
then
Max Double Unders in the remaining time
*Score is total double unders
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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