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  • Kat

Thursday 26.05.22


A. Gymnastics Week 11: Handstand Holds


3 Rounds: 4 min work, 1 min rest

30/24 Calorie Row

15 Bar Facing Burpees

Max Bike Erg Calories in the remaining time.

Score is total Bike Erg Calories.

Skill & Strength:

15 Min AMRAP (for quality)

3 attempts at a max freestanding handstand hold. (Use wall if one of first 2 aren't over 10 seconds).

3 Headstand to Press

6 Hips to bar kip

6 Candlestick to Pistol


Log all workout results to Beyond the

Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at 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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