For time:
15/12 calorie echo bike
50-calorie row
15/12 calorie echo bike
25 KB swings
15/12 calorie echo bike
25 KB goblet squats
15/12 calorie echo bike
25 swings
15/12 calorie echo bike
50-calorie row
*20 min cap
KB: (32/24kg)
*KB weight if modifed should take 3 sets.
Performance/Open Track:
*If you are doing this today, its highly recommended you get in early and complete the warm-up in the picture. With 2 x 20 min heats, there is very little time to warm up in a class. For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (102/90kg)
5 wall walks
25 cleans (61/38kg)
5 wall walks
25 snatches (43/29kg)
5 wall walks
50-calorie row
Sweat: Bike Erg Golf:
18 Rounds: 1 min work, 1 min rest
Golf scoring
Eagle (-2): Male > 370m, Female > 590m
Birdie (-1): Male > 640m, Female > 560m
Par (0): Male > 600m, Female >530m
Bogey (+1): Male > 560m, Female > 500m
Double Bogey (+2): Male > 520m, Female > 470m
Triple Bogey (+3): Male < 520m, Female < 470m
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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