Conditioning:
A. Gymnastics Week 17: Open session. 15 minutes to practise something of your choice.
B. 20 min AMRAP:
5 Strict Chin Ups
10m Dog Sled Pull & Push (100/75kg)
15 sec L-Hang / L-Tuck
200m Run
25/20 Calorie Bike Erg
Skill & Strength:
A. See Fitness
B. This is a combo of the Bar, Ring and Floor series over our whole cycle.
20 Min AMRAP:
1 Strict Legless Rope Climb (rope outside legs for the entire up and down)
2 Bar Pull-Overs
4 Wall Facing Deficit HSPU (3/2")
4 Strict Muscle Ups
8 Strict Toes to Bar
12m Unbroken Handstand Walk
Max Unbroken Bar Muscle Ups
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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