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Friday 20.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.

Fitness:


"The Ghost"

6 Rounds: 1 minute per station

Calorie Row

Burpee

Double Unders

1 minute rest


Compare to 20/10/22

Conor B: 877

Lisa J: 522


Performance:


See Fitness


Comp Class:


A. tttTD158

10 Rounds for time:

15 Wall Balls (9/6kg, 10ft both)

3 Power Snatch (70/47.5kg)

*15 min cap


Compare to 22/10/22

Nate S: 11.58

Liz: 13.46


B. 4 Rounds

2 minute AMREP, followed by 2 minutes rest

6/4 Ring Muscle Ups (1 min cap)

12 Shuttle Runs (8m, up & back)

Max Ring Muscle Ups in the remaining time


90 sec easy Bike Erg in between (from the 0:15 to 1:45)


*Score is total reps.


Compare 22/10/22

Nate S: 13

 

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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