Move back and Friday 11th Open Gym Fitness:
A. Weighted Strict Pull Up in 15 Minutes:
In 13 minutes: 5-3-1
and then Max Unbroken Strict Pull Ups
B. 18 Minute AMRAP:
5 Wall Walks
10 Hand Release Push Ups
20/15 Cal Bike Erg
30m Slider Leg Drag (4x7.5m)
Performance:
A.See Fitness
B. 18 Minute AMRAP:
10 Wall Walks
15/12 Cal Echo Bike
10 Wall Facing Facing HSPU
15/12 Cal Echo Bike
10 Strict Handstand Push Ups
15/12 Cal Echo Bike
30m Handstand Walk (4x7.5m)
15/12 Cal Echo Bike
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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