Friday 20.06.2025
- Kat
- Jun 15
- 1 min read
Fitness: A. Every 2 minutes for 12 minutes (3 rounds)
Min 1-2: 5 Deadlifts @ 35-50%
*Reset at the ground and 2 sec pause at the knee on the way up and down
Min 3-4: 4 Band Assisted Jumps or Vertical Jumps
*Go with vertical jumps if you aren't sure you can tolerate the bouncing.
B. 12 min AMRAP:
1, 2, 3, 4, 5, 6, etc
DB Farmers Carry Lengths
DB Deadlifts
DB Shoulder to Overhead
*5m Up and Back = 1 length. So for 5 go up and back 5 times.
Top Scores: 8-9 rounds
Minimum Goal: Complete 6
*This will be grippy, break early and often.
Performance:
See Fitness
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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