Tuesday 12.08.2025
- Kat
- Aug 10
- 2 min read
Updated: Aug 14
Fitness:
A. Weighted Pull Ups (OT2M)
3 x Max Reps (-1) x 10/5kg DB between legs
*Ensure you can get at least 3 reps.
*Modify to max reps with a band you can do at least 3 reps with.
- immediately into -
Bent Arm Rope Hang (OT2M)
3 x 12-15 seconds
*Keep elbows at 90deg. If you can't get at least 10 seconds, keep your feet on the ground and lean back.
B. 4 Rounds:
4 min AMREP:
6 Wall Walks
12 1x DB Box Step Up (20", 22.5/15kg)
Max Calorie Row in the remaining time
- 1 min rest -
*3 min time cap on WW and Step Up.
*DB can be held any way.
Performance:
A. See Fitness
B. 4 Rounds:
4 min AMREP:
6 Wall Walk Complex
12 2x Hanging DB Box Step Up (20", 22.5/15kg)
Max Calorie Row in the remaining time
- 1 min rest -
Wall Walk Complex: (1 Wall Walk + 1 Wall Facing HSPU)
*Modify WWC to 6 Wall Walks and 6 Banded WFHSPU
*3 min time cap on WW and Step Up.
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.
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