Thursday 22.07.21

This Saturday is our Key Party event. If you want to get involved to participate or help out, let Jason know.

---

Fitness:

1. Gymnastics Cycle: Week 5/15:

15 Min AMRAP:

2 Wall Walks with 3-second pause on wall

5 Shoot Throughs

5 Rope Pull-Ups

15 Beat Swings

20 Hollow Rocks

2. Every 3 minutes for 15 minutes

500/400m Bike Erg

200m Run

Max Rope Climbs in time remaining time

Performance:

1. See Fitness

2. Every 3 minutes for 15 minutes

500/400m Bike Erg

200m Run

Max Short Rope Climbs in time remaining time

---

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or 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.