Conditioning:
A. Gymnastics Cycle Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 20 min AMRAP:
20 sec Unbroken Paralette Tuck Hold
20/15 Calorie Ski
20 Strict Abmat Sit Ups
100m Farmers Carry (32/24kg)
10m Dog Sled Pull & Push (100/70kg)
10 Bar Dips
Skill and Strength:
A. See Conditioning
B. 20 min AMRAP:
Max Unbroken (or 5) Bar Muscle Ups
1 Handstand Walk Obstacle (stairs first)
*Make sure you have 10m Unbroken consistently before attempting this. If so, do a 10m Unbroken set. After 3 attempts, move on.
30 sec Unbroken Paralette Tuck Hold
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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