Sunday 25.10.2026
CrossFit:
A. Mobility work: 2 rounds
10 Prone PVC Passthroughs
1 min couch stretch (e side)
1 min PVC Front Rack Stretch on Box
B. Every 6 minutes for 24 minutes (4 rounds):
4 min AMREP:
400m Run
20 Kettlebell Swings (24/16kg)
Echo Bike Max calories
- 2 min rest between -
Flow:
A. See CrossFit
B. Every 6 minutes for 24 minutes alt between (2 rounds of each):
B1. 4 min AMREP:
400m Run
Moderate Bike Erg in the remaining time
- 2 min rest between -
B2. 4 min AMREP:
6 Sandbag Over the Shoulder
40m Sandbag Carry
6 Sandbag Bear Hug Squats
Sandbag Carry for the remaining time
- 2 min rest between -
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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