There are various things going on and coming up! Read about them here: Timetable changes and additions
Fitness:
A. 5 Rounds OTM:
10 second Chin over Bar Hold
directly into
5 Rounds OTM
3 Weighted Pull Ups
B. 2 Rounds for time:
2 minute Bike Erg > 2.10/2.30 pace 50 Sit Ups
10 Burpee Box Jump Overs
*15 min time cap **If you lose that pace stop the bike and start again
Performance/Open:
A. In 10 minutes for quality:
2 Rounds
3 Rope Climbs (with a legless descent)
then
3 Rope Kip Swings per arm
*Focus on a big swing and big hip drive. After 3 alternate side and grab with the opposite hands at the bottom and top
B. 2 Rounds for time:
2 minute Echo Bike at >200/150w 30 Toes to Bar
10 Burpee Box Jump Overs
*15 min time cap **If you lose that pace stop the bike and start again
Sweat:
4 Rounds
1 minute per movement
M1: 15/12 Cal Bike Erg
M2: 15 Med Ball Jacknives
M3: 15/12 Cal Ski
M4: 15 Dead Ball Step Ups (20/12kg)
M5: 15/12 Cal Row
M6: 15 Burpees
M7: Rest
Finisher: 5 Min AMRAP:
3 person Torque Sled Push 50m alternates
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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