Monday 18.05.2026
- Kat
- May 17
- 1 min read
Fitness:
A. 4 sets every 4 minutes:
10 Landmine Squats
5 Ab Wheel Roll outs
B. 12 min AMRAP:
12/9 Cal Bike Erg
12 Lateral Burpees
12 DB Goblet alt Reverse Lunges (22.5/15kg) Performance:
A. Front Squat: In 18 minutes
4 x 4 x 80% (or RPE 8.5)
B. 12 min AMRAP:
12/9 Cal Echo Bike
12 Lateral Burpees
12 DB alt Reverse Lunges (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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