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. Fitness:
In Pairs: 30 min AMRAP:
One person working at a time
1 Rounds =
400m Run (together)
60 Crossover Single Skips
then, 3 Rounds of:
10 True Ring Rows
10 KB Goblet Squat (32/24kg)
10 KB Swing (32/24kg)
Compare to 8/4/23
Performance: In Pairs: 30 min AMRAP:
One person working at a time
1 Round =
400m Run (together)
60 Crossover Single Skips
then, 3 Rounds of:
5 Weighted Pull Ups (10/5kg)
10 DB Push Press (22.5/15kg)
15 DB Front Squat (22.5/15kg)
*For the Weighted Pull Up use a band with a change plate/s
Compare to 8/4/23
Ben NL & Fraser: 4 rounds
Nat & Grace: 3 Rounds, 2 rounds and 3 pull ups
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.
