Fitness:
A. OTM x 5: 4 Weighted Pull Ups
*If you don't have bodyweight pull ups: the first 2 sets do a max chin over bar hold and then the last 3 sets do banded.
B. Row: Every 3 minutes x 10:
Row 500/425m
*Score is your overall time.
(First in best dressed for rowers. sub will be 35/25 Echo Bike Calories)
Performance:
A. 5 Rounds of 30 work & 30 rest
1 Strict Pull Up + 2 Toes to Bar + Max Bar Muscle-ups in the remaining time
B. See Fitness
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 us 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.
Comments