We are still closed between 9am and 5pm today, Wednesday we are back to normal.
Fitness:
A. Complete 4 Rounds in 18 minutes:
10 Goblet Slantboard Squats
20 Hollow Rocks (break them up if needed)
B. 15 min AMRAP:
5 Strict Pull Ups
10 Push Ups
15 DB Reverse Lunges (22.5/15kg)
Performance (Open and Quarterfinal focus):
A. Back Squat: 12 minutes to do:
1 x 92.5%
then
OTM for 5 minutes: 3 Pause (1 sec) @ 55-60%
B. 15 min AMRAP:
5 Bar Muscle Ups
10 Push Ups
15 DB Reverse Lunges (22.5/15kg)
Sweat:
10 x 500m Row, 90 sec rest between
*Target your 2k pace.
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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