Monday 11.05.2026
- Kat
- May 10
- 1 min read
Fitness:
4 Rounds: 5 min work, 1 min rest
400m Run
AMRAP in remaining time:
4 Strict Pull Ups
8 Push Ups
12 Air Squats
Post:
2 min BB quad roll
1 min BB into pec (e side)
1 min BB calf roll (e side) Performance:
Murph Prep: We will be alternating Fridays and Monday's for Murph which will be held on WA Day (1st of June).
24 min for max reps:
1000m Run
3 Rounds:
20 Pull Ups
30 Push Ups
40 Air Squats
1000m Run, then if there is time remaining:
AMRAP:
20 Hand Release Push Ups
20 Pull Ups
20 Air Squats
*If you're planning to wear a vest for Murph, wear it today.
Post: 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.
Comments