Monday 15.06.2026
- Kat
- Jun 14
- 1 min read
Fitness:
A. 6 Rounds OT3M:
5 DB Goblet Squat (heavy)
- 15 secods rest -
5 Banded Half Kneeling Leaning Lateral Lean
B. Every 4 mins x 4 sets:
20 Wall Balls (9/6kg, 10/9ft)
12 Lateral Burpees Over the line
Max Calories Ski Erg until the 3 min mark
*1 min rest between rounds. Score is total Calories. Performance:
A. In 18 miutes: Front Squat: 5s x 3r x 90%
*If you haven't been following the %s in Weightlifting class: aim todo 90% for your last or last few sets.
B. Every 4 mins x 4 sets:
20 Wall Balls (20/14lbs, 10/9ft)
12 Lateral Burpees Over the line
Max Calories Echo Bike until the 3 min mark
*1 min rest between rounds. Score is total Calories.
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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