Australia Day Monday Public Holiday Hours:
8am Weightlifting
9am Partner WOD
10.15 - 11.30am Open Gym
Fitness:
In Pairs for time:
1200m Run
200 Air Squats
3000/2500m Bike Erg
150 Abmat Sit Ups
1200m Run
100 Pull Ups
*Break up the reps anyhow. One person working at a time.
*If the Bikes are full, row for your second round and bike for the third.
*30 min time cap
Performance:
In Pairs for time:
800m Run
175 Wall Balls (10/9ft, 30/20lbs)
800m Run
125 Toes to Bar
800m Run
75 Strict Pull Ups
*Break up the reps anyhow. One person working at a time.
*30 min time cap
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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