Fitness:
A. 10 min AMRAP for quality:
5 Banded External Rotation Walkout with 5 sec hold at end range of each rep
20 sec L-Hang
50m Single Arm DB 90/90 Carry per side
B. 3 Rounds for time:
50 Double Unders
100m Farmers Carry (32/24kg)
15 Toes to Bar
600/500m Bike Erg
Performance:
A. See Fitness
B. 3 Rounds for time: (18 min cap)
100 Double Unders (2 min cap)
25%. 25%. 25% Bar Muscle Ups
- 2 minutes rest -
*Each set must be done unbroken
*9x 25% in total.
*If you don't have Bar Muscle Ups, complete 2-3 Hip to bar straight arm swings for each 25% instead.
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 Competitor 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 updated with announcements, news and info - join our private Slack group. The link to join is here.
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