Friday 04.09.2026
- Nicole Ascott
- 3 hours ago
- 1 min read
Fitness:
Mobility: 2 minutes of box breathing in a Squat hold at a 3-3-3-3 cadence.
*Elevate heels as needed to help maintain comfort and breathing cadence.
In Pairs For time:
80 Wall Balls
70 Burpee Box Jump Overs
60 Wall Balls
50 Burpee Box Jump Overs
40 Wall Balls
*22 min cap
WB: (9/6kg, 10/9ft)
Box: (24/20")
Post:
8 min AMRAP for quality
10 Plank Drag throughs (athletes choice)
10 Windshield wipers
10 Med Ball Jackknives
Performance:
In Pairs For time:
80 Wall Balls
70 Burpee Box Jump Overs
60 Wall Balls
50 Burpee Box Jump Overs
40 Wall Balls
*20 min cap
WB: (30/20lbs, 10/9ft)
Box: (24/20")
Post: See Fitness
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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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