Conditioning:
A. 15 minutes to work on a skill of your choice.
B. 15 Min AMRAP in pairs:
20m Unbroken Abmat Bear Crawl (each)
40/30 Calorie Echo Bike
20 Partner Passing Medball Sit Ups (9/6kg)
40/30 Calorie Ski
20m Dog Sled Pull & Push 125/100kg (10m Pull and push, twice).
*The team has a medball and keeps it off the ground the entire time (excluding sit ups). 20 Burpee penality if it touches the ground.
Compare to 4/5/23
Nate & Sean Sw: 2 Rounds
Greta & Eterg: 1 + 20 Sit Ups
Skill and Strength:
A. See Conditioning
B. 15 Min AMRAP for quality
5 Ball Ups
10 Wall Facing Plate Climbs (alt e rep)
15 Hollow Rocks
20 sec Wall Facing Handstand Hold
Max Unbroken Handstand Walk
*Score is total distance.
Compare to 4/5/23
Nate: 84m
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
