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Sunday 07.04.24

Updated: Apr 10

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. CrossFit:


A. OTM x 10: 10 Russian KB Swings

B. "Flow"

20 min AMRAP

1k/800m Echo bike

30 sec elbow plank

20 sec side plank on forearm/side

500/400m row

30 sec single arm DB suitcase hold per side

20 sec single arm DB overhead hold per side

DB: (15/12.5kg)

or

20 min AMRAP:

600/500m Row

45 sec Plank Hold

30 Russian DB Swings (22.5/15kg)

45/35 Calorie Bike Erg"

 

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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