Save the date for our Christmas Party on the 18th of December.
Fitness:
1. Gymnastics Week 3: Bar Series 3/3: Bar Muscle Up:
2.
A. Pure Bar Muscle Up test:
Max Reps in 8 minutes
0 min: Max Bar Muscle Ups Unbroken
3 - 8 min: Max Bar Muscle Ups in 5 minutes.
*After completion if you wish you can work through the accessory movements in part B.
Or
B. 15 Min AMRAP:
5 ATG Split Squats (each side)
5 Bar Muscle Ups / attempts or a Max Unbroken Set
10 BTN Sotts Press (use Slant Board if needed)
10 Side Plank Banded Pulldowns
20 Tib Raises
20 sec L-Sit / Tuck
Performance:
See Fitness
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.
