Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
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
Compare to 24/11/22
Nate 5 + 8 sec
Greta: 3 + 18 Bike Cal
Skill and 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
Compare to 24/11/22
Nate: 35 MU
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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