Conditioning:
A. Gymnastics Week 19: Rope Climbs & Pistols
B. 15 min AMRAP:
15 1x DB alt Step Ups (22.5/15kg & 24/20")
15 DB Gorilla Row *each side = 1
15/12 Calorie Echo Bike
15 Strict Abmat Sit Ups
150m Run
15 Dumbbell Bench Press (22.5/15kg)
Skill & Strength:
A. See Conditioning
B. 3 Rounds for max reps:
1 min max Unbroken Toes to Bar
1 min max Banded Strict HSPU (Yellow/Pink) *Modify to BW or Kipping
1 min max alt Pistols
1 min max Short Rope Climbs
1 min rest
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 up to date with announcements, news and info - join our private Slack group. The link to join is here.
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