Sunday 01.03.2026
- Kat
- 1 day ago
- 1 min read
CrossFit:
A. 3 rounds OT4M for load
2 Turkish Get Ups (e side)
50m Front Rack Carry (e side)
50m KB Suitcase Carry (e side)
*Don't go so heavy on the carries that it manipulates your posture.
B. 20 min AMRAP:
20/15 Cal Echo Bike
20 Down Ups
20/15 Calorie Ski
20 alt. Lateral Box Step-Ups (24/20")
20 Russian KB Swings (32/24kg)
Flow:
A. See CrossFit
B. 20 minutes for quality:
20/15 Cal Bike Erg
20 Plank Shoulder Taps
2 Turkish Get-Ups (16/12kg)
20/15 Cal Bike Erg
20 alt. Lateral Box Step-Ups (24/20")
10 Single Arm Russian KB Swings (e side) (16/12kg)
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 competitors' 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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