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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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