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Friday 13.09.24


Fitness:


A. Block (8"") Deadlift:

Build to a heavy 5 in 15 minutes.


B. 20 min AMRAP:

400m Run

30 DB Walking Lunges (22.5/15kg)

20 Strict Pull Ups


Performance:


See Fitness

Competitors Class:

A. 20 minutes for quality:

15m Handstand Walk

15 Strict Ring Dips

15 GHD Sit Ups

Max Unbroken (or 5) bar Muscle Ups (max of 15)


B. 10 min AMRAP:

10 KB Clean & Jerk (24/16kg)

10 Burpees

20/15 Calorie 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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