Fitness:
A. Strict Pull Ups
(0 - 6 min)
6 Min OTM: 4 reps @ 20% of 1RM Weighted Pull Up
1 minute rest
(7 - 13 min)
Max Unbroken Chin Ups, into 5 sets for time of 50% of your max unbroken reps.
If you don't have 5+ Strict Pull Ups:
0 - 6 min: Challenging Chin Over the bar hold
7 - 10 min: 5 Banded Pull Ups
11 - 13 min: 5 Banded Chin Ups
B. 12 Min AMRAP:
2, 4, 6, 8, 10, etc
Calorie Echo Bike
20 second Paralette Tuck Hold
Performance:
A. See Fitness
B. 12 Min AMRAP:
2, 4, 6, 8, 10, etc
Bar Muscle Up
Strict HSPU
20 second Paralette Tuck Hold
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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