*This upcoming Monday Labour Day Public Holiday we will have a WOD at 8am. If you are signed up for the Open we will be doing official judged and verified heats at 9am. If you are coming to this make sure you have put your name on the heat list at the front desk before noon Saturday so Jason can organise heats. There are various things going on and coming up! Read about them here:
Timetable changes and additions March 'Monthly Mission" - Nutrition Habits. We want to know your training goals. Let us know what they are here.
Fitness:
A. 5 Min AMRAP:
10 Deadlifts (80/60kg)
3 Strict Pull Ups
3 minutes rest
B. 5 Min AMRAP:
9 Kettlebell Goblet Squats (32/20kg)
35 Double Unders
3 minutes rest
C. 5 Min AMRAP:
3 Renegade Rows (22.5/15kg)
7/5 Echo Bike
Performance/Open:
A. 5 Min AMRAP:
10 Power Snatch (35/25kg)
3 Bar Muscle Ups
3 minutes rest
B. 5 Min AMRAP:
9 Thrusters (43/29kg)
35 Double Unders
3 minutes rest
C. 5 Min AMRAP:
10 Chest to Bar Pull Ups
10 Deadlifts (100/70kg)
Sweat: In 40 minutes:
4000/3000m Bike Erg
800m Run
4000/3000m Bike Erg
800m Run
4000/3000m Bike Erg
Max Distance Run
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
