Conditioning:
Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 18 Min AMRAP:
300/250m Row
20/15 Echo Bike Calories
15m Slider Leg Drag (7.5m up and back)
Skill and Strength:
A. See Conditioning
B. 18 minutes for for quality:
600/500m Bike Erg
5 Slant Board Split Squats (each side)
Max Unbroken or 5 Bar Muscle Ups / attempts
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.
