Easter long weekend hours:
Friday: Closed
Saturday: Normal
Sunday: Closed
Monday: 8am Barbell / 9am CrossFit
Conditioning:
A. Week 9 – Ring Series 3/4:
Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up
B. 15 Min AMRAP:
300m Run
6 Bar Dips
9 Strict Pull Ups
12 Stick Sit Ups
15 Bar Facing Burpees
Skill and Strength:
A. See Conditioning
B. 15 Min AMRAP:
3 Strict Muscle Ups (3 False Pull + 3 Ring Dips)
3 Legless Rope Climbs (3 Legless Descents)
6 Strict Toes to Bar (6 Dragon Flags)
9 Strict Pull Ups (Banded)
300m Run
*Modifications in brackets"
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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