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
15 Dumbbell Bench Press (22.5/15kg)
Skill and Strength:
A. See Conditioning
B. 3 Rounds for max reps:
1 min max Unbroken Toes to Bar
1 min max Strict HSPU
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. 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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