A. 12 min alt OTM:
Odd: 5 DB Gorilla Rows (each side)
*Do the 5 then switch
Even: 5 Goblet Slantboard Squats
B. 12 min AMRAP:
10 Single Arm DB Thrusters (e side) (22.5/15kg)
20/15 Calorie Ski
400m Run
Performance/Open Track:
*If you're signed up for the Open: 25.2 / 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (43/29kg)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (52/34kg)
15 bar muscle-ups
30 double-unders
15 thrusters (61/38kg) *12 min cap Sweat: Row Golf:
18 Rounds: 1 min work, 1 min rest
Golf scoring
Eagle (-2): Male > 335m, Female > 295m
Birdie (-1): Male > 320m, Female > 280m
Par (0): Male > 300m, Female >265m
Bogey (+1): Male > 280m, Female, > 250m
Double Bogey (+2): Male > 260m, Female > 235m
Triple Bogey (+3): Male < 260m, Female < 235m
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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