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. Details for the CrossFit Open CrossFit:
A. alt OT90 for 4 sets each:
A1: 5+ (-2) Australian Pull Up
A2. 3 Single Leg Step Ups Lowers (3 down + 2 sec pause in bottom each side)
B. FLOW (in 20 minutes)
20 sec Supine Tuck Hang
20/15 Cal Bike Erg
20 sec Wall facing handstand hold
20/15 Cal Ski
20 sec Tabletop Hold
2/1 10m Dog Sled Pull & Push (80kg)
or
20 min AMRAP:
20 sec Supine Tuck Hang
2/1 10m Dog Sled Pull & Push (80kg)
30/24 Calorie Ski
2/1 10m Dog Sled Pull & Push (80kg)
5 Wall Walks
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.
