Sunday 11.10.2026
CrossFit:
A. 3 Rounds:
20 sec L/Tuck Hang
10 B Stance RDL
B. 20 min AMRAP:
1 min max Cal Ski
20 Russian Swings
1 min max Cal Row
20 Hand Release Push Ups
KB: (24/16kg)
*Score is total cals.
Flow:
A. See CrossFit
B. 20 min AMRAP:
1 min Ski
10 sec Arch Hold
20 sec S Leg Wall Squat Hold (e side)
1 min Row
10 sec side Plank (per side)
20 sec Pancake stretch
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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