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Kat

Thursday 01.09.22


Week 9 – Ring Series 3/4:

Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up


Conditioning


15 Min AMRAP:

300m Run

6 Bar Dips

9 Strict Pull Ups

12 Stick Sit Ups

15 Bar Facing Burpees


Skill & Strength:


15 Min AMRAP:

3 Strict Muscle Ups (3 False Pull + 3 Ring Dips)

3 Legless Rope Climbs (3 Legless Descents)

6 Strict Toes to Bar (6 Dragon Flags)

9 Strict Pull Ups (Banded)

300m Run

*Modifications in brackets

 

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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