Potential Casino Night Fundraiser and Timetable Update A. Gymnastics Week 9: Open sessions, 15 minutes practise of your choice
Conditioning
20 Min AMRAP
40/30 Calorie Bike Erg
30/24 Calorie Ski
20 True Ring Row
10 Strict Toes to Bar or Dragon Flags
5 Wall Walks
Skill & Strength:
20 Min AMRAP for quality
5 Ball Ups
5 Paralette HSPU
5 Strict Toes to Bar
5 Weighted Hanging leg Raises
5 Single Arm Barbell Press
5 Shrimp Squats (e side)
5 Dragon Flags
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 Competitors 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. 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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