Sunday 01.09.24

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. Important Parking information

Crossfit:

A. 3 Rounds for load/quality: (alt OT2M)

10 Bulgarian Ring Rows

5 ATG Slantboard Split Squats

B. "FLOW"

20 min AMRAP:

60 sec Bike Erg

5 Hanging Thigh Taps (e side)

5 walking knee hugs (e side)

60 sec Ski

5 frankenstein walks (e side)

5 inch worms

or

20 minutes for Max Calories:

90 sec Echo Bike for Calories

10 Australian Pull Ups

30 sec Hanging Tuck

15 Russian Swings (32/24kg)

*Score is total Echo Bike Calories HYROX: (8.30am) Hyrox Simulation - Biggest session before a back off next week.

800m Run before each of the stations. If someone is at the station before you then just do the next one and come back to it next round.

M1: Ski 1000m

M2: Sled Push 50m (130/80kg)

M3: Sled Pull 50m (60/40kg)

M4: 80m Burpee Broad Jump

M5: Row 1000m

M6: KB Farmers Carry 200m (24/16kg)

M7: 100m Sandbag Lunge (25/15kg)

M8: 100/75 Wall Balls (6/4kg, 10/9ft)

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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.