Tuesday 08.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here

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Fitness: 

A. 8 min AMRAP:

Supinated Chin Over Bar Hold for 20 seconds

- 10 sec rest -

L-Sit for 20 seconds

- 10 sec rest -

*Both holds the accumulated time. Break as needed but don't move on until the full 20 sec is completed

B. 14 min AMRAP:

200m Run

6 Strict + 6 Kipping Pull Ups

200m Run

12 Toes to Bar

*Kipping only, no chest to bar.

*If you don't have BW pull ups, complete 9 banded in 2-3 sets.

Performance:

A. See Fitness

B. 14 min AMRAP:

200m Run

6 Strict Pull Ups + 6 Kipping Chest to Bar

200m Run

12 Toes to Bar

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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.