The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Conditioning:
Week 10 - Ring Series 4/4: Kipping Ring Muscle Up
15 Min AMRAP
20/15 Calorie Ski
10 True Ring Rows
20 Down Ups
20/15 Calorie Row
10 Ring Dips
20 Jumping Lunges
Skill and Strength:
15 Min AMREP:
Max Unbroken Muscle Ups + 1 Slow/Controlled Eccentric Back to Full Hang + 1 Strict Toes to Ring + 1 Skin the Cat
*If you can't complete the following work, only 1 Muscle Ups counts.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.
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