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. 5 Rounds alt OTM;
M1: 10 DB alt Reverse Lunges
M2: 20 sec Hangning L-Sit/Tuck
M3: Rest
B. 8 min AMRAP:
12 Deadlifts (60/40kg)
9 Lateral Burpees
6/4 Cal Echo Bike
Performance:
A. 15 minutes to build to a heavy single Back Squat
B. 3 Rounds for Time:
12 Deadlifts
9 Hang Power Snatches
6 Overhead Squats
Barbell: (52.5/35kg)
*8 min time cap
Sweat:
4 Rounds for reps with Bike Erg Cals
Min 1: 10 Cals
Min 2: 14 Cals
Min 3: 18 Cals
Min 4: Max Cals
- 8 minutes rest -
4 Rounds for reps with Row Erg Cals
Min 1: 10 Cals
Min 2: 14 Cals
Min 3: 18 Cals
Min 4: Max Cals
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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