Christmas Party details!
We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. ALT OTM for 10 minutes (5 rounds):
Odd: 5 Weighted Pull-Ups
Even: Max Kipping/Butterfly Chest-to-Bar Pull Ups for 15 seconds
B. "Concept Golf"
1:00 work / 1:00 rest for 18 rounds
Score - Male/Female
Eagle - 335/295m (670/590m)
Birdie - 320m/280m (640/560m)
Par - 300/265m (600/530m)
Bogey - 280/250m (640/500m)
Double Bogey - 260/235m (520/470m)
*Brackets are Bike Erg scores
1st 6 holes: Ski
2nd 6 holes: Bike Erg
3rd 6 holes: Row
Score is your over or under par number.
Performance (Open and Quarterfinal focus):
See Fitness
Comp Class:
A. 20 min AMRAP:
10/7 Cal Echo Bike
10 x 8m Shutles (up and back = 2)
10/7 Cal Echo Bike
4 ring muscle ups
-- rest 90 seconds between sets --
B. 20 minutes for quality:
1 legless Rope Climb
1 Rope Climb
40 Crossover Single Unders
20m handstand Walk
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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