Monday 20.04.2026
- Kat
- Apr 19
- 1 min read
Fitness:
A. 2 Rounds, OT3.5M
5/side Tall Kneeling Arm Spirals
5/side Wide Stance Windmill Reach
5/side Tall Kneel Arch/Reach Backs
5 Box Touchdowns on each side (24/20")
B. 25 min OTM:
M1: Wall Walk
M2: Calorie Row
M3: Front Squat (60/40kg)
M4: Double Under
M5: Rest
*Increase working duration +10 sec each round.
Round 1 = 20 sec Max Reps
Round 2 = 30 sec Max Reps
Round 3 = 40 sec Max Reps
Round 4 = 50 sec Max Reps
Round 5 = 60 sec Max Reps Performance:
A. See Fitness
B. 25 min OTM:
M1: Handstand Walk (1 rep = 3m)
M2: Calorie Row
M3: Overhead Squat 60/40kg)
M4: Double Under
M5: Rest
*Increase working duration +10 sec each round.
Round 1 = 20 sec Max Reps
Round 2 = 30 sec Max Reps
Round 3 = 40 sec Max Reps
Round 4 = 50 sec Max Reps
Round 5 = 60 sec Max Reps
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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