Monday 09.03.2026
- Kat
- 2 days ago
- 1 min read
Fitness:
30 min AMRAP:
15/12 Calorie Echo Bike
30 Goblet alt Reverse Lunges
15/12 Calorie Echo Bike
30 Gorilla Rows (15 e arm, left then right)
15/12 Calorie Echo Bike
30 DB alt Snatch
- 2 min rest -
DB: (22.5/15kg)
Open/Quarter Final:
*To get through 2x 15 minute heats isn't easy - so if you weren't there Friday please familiarize yourself with the workout and standards so the brief isn't too long. Standards can be found here: https://www.youtube.com/watch?v=LjX66CzK_Vo
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
DB: (22.5/15kg)
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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