End of Year Events and modified timetable for Christmas period. *Closed today from 1pm Fitness:
A. alt OTM x 8 mins
Odd: 10-20 sec Frog Stand
Even: 10-20 sec Top of Ring Support
B. 16 min AMRAP:
6 Deficit Push Ups (4/2")
12 Box Jumps (24/20")
18 Russian Kettlebell Swings (32/24kg)
*Every 3 rounds complete a 400m Run
Performance:
A. OTM x 8 mins:
3 Deficit Strict Handstand Push Ups
*Use wall assistance to get 3 each set. If 2 yellow bands isn't enough assistanc go to Pike on box.
B. 16 min AMRAP:
6 Wall Facing Strict Handstand Push Ups
12 Box Jumps (24/20")
18 alt DB Snatch (22.5/15kg)
*Every 3 rounds complete a 400m Run
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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