Monday Labour Day hours: 8am CrossFit
9am Open Attempts (you must reserve a spot to this class by 7pm the night before so Jason can create heats). CrossFit:
30 min OTM: (5 rounds)
M1: 150m Run
M2: 15/12 Cal Bike Erg
M3: 20 KB Swings (24/16kg)
M4: 25 Air Squats
M5: Max Calorie Row
M6: Rest
*Score is total Row Calories minus any missed reps.
Flow:
30 min alt OTM:
M1: 100m Run
M2: 10 Slantboard Goblet Squats
M3: 12/9 Cal Echo Bike
M4: 12 Weighted (DB) Hip Thrusts
M5: 14/11 Cal Ski
M6: 14 KB Gorilla Rows (7 e side)
*The monostructual work should be moderate so you can get some challenging resistance work in.
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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