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Thursday 28.03.24

Easter long weekend hours: Friday: Closed Saturday: Normal Sunday: Closed Monday: 8am Barbell / 9am CrossFit

Conditioning:


A. Week 9 – Ring Series 3/4:

Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up

B. 15 Min AMRAP:

300m Run

6 Bar Dips

9 Strict Pull Ups

12 Stick Sit Ups

15 Bar Facing Burpees

Skill and Strength:

A. See Conditioning

B. 15 Min AMRAP:

3 Strict Muscle Ups (3 False Pull + 3 Ring Dips)

3 Legless Rope Climbs (3 Legless Descents)

6 Strict Toes to Bar (6 Dragon Flags)

9 Strict Pull Ups (Banded)

300m Run

*Modifications in brackets"

 

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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