Kat
Jan 211 min
On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road.
CrossFit:
A. 3 Rounds for load/quality: (alt OT2M)
10 Lateral Landmine Row
5 ATG Slantboard Split Squats
B. "FLOW"
20 min AMRAP:
90 sec Echo Bike
5 Hanging Thigh Taps (e side)
5 walking knee hugs (e side)
5 frankenstein walks (e side)
5 inch worms
or
20 minutes for Max Calories:
90 sec Echo Bike for Calories
5 Strict Pull Ups
30 sec Hanging Tuck
15 Russian Swings (32/24kg)
*Score is total Echo Bike Calories
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.