Saturday 17.05.25

Upcoming Events

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On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road.

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Fitness:

In Pairs: For reps and round

A. 10 min AMRAP:

Row Calories

- 2 min rest -

B. 10 min AMRAP:

9 KB Swings

6 Russian KB Swings

3 Goblet Squats

Barbell: (32/24kg)

*Choose a weight you can do 5 HPC / 3 S2OH unbroken.

- 2 min rest -

C. 10 min AMRAP:

Bike Erg Calories

*Partners change on machines whenever they like.

*Partners change after each round on the kettlebell.

Performance:

In Pairs: For reps and round

A. 10 min AMRAP:

Echo Bike Calories

- 2 min rest -

B. 10 min AMRAP:

9 Deadlifts

6 Hang Power Clean

3 Shoulder to Overhead

Barbell: (70/47.5kg)

*Choose a weight you can do 5 HPC / 3 S2OH unbroken.

- 2 min rest -

C. 10 min AMRAP:

Row Calories

*Partners change on machines whenever they like.

*Partners change after each round on the barbell.

Top Scores - 160/120+ cal / 22+ complexes / 160/130+ cal

Minimal Goal - 140/100+ cal / 12+ complexes / 140/120+ cal

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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.