Sunday 12.11.23

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. Christmas Party details! Crossfit:

A. 3 Rounds:

15 Banded Pull aparts

15 Slantboard Bent Knee Heel Raises

15 PVC pass throughs while in squat hold

B. FLOW:

20 min AMRAP

30/24 cal ski

10 Plate lunge twists

5 Plate windmills/side

30/24 Cal echo bike

5 single arm thoracic bridges/side

5 inch worms

or

20 min AMRAP:

30/24 Cal echo bike

20 Goblet Walking Lunges (22.5/15kg)

10 SA DB Push Press (e side) (22.5/15kg)

30/24 cal ski

20 Push Ups

10 Stick Sit Ups

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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.