Friday 02.10.2026
Fitness:
A. Farmers Handle Deadlift: (OT2.5M)
5-5-5-5-5
*Start moderate and build to a tough 5
B. 20 min AMRAP:
20 KB Gorilla Rows (e side)
30/24 Calorie Bike Erg
40 Russian Kettlebell Swings
50m Burpee Broad Jump
100m Suitcase Carry (50m each side)
KB: (24/16kg)
Performance:
A. See Fitness
B. 20 min AMRAP:
20 KB Gorilla Rows (e side)
30/24 Calorie Echo Bike
40 Russian Kettlebell Swings
50m Burpee Broad Jump
100m Suitcase Carry (50m each side)
KB: (32/24kg)
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 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.
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