End-of-year awards voting! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 15 minutes to build to a 3RM Back Squat
B. 10 min AMRAP:
3, 6, 9, 12, etc
Pull Ups
Box Jump (24/20")
V Ups
Performance:
A. See Fitness
B. For time:
24-16-8:
Kettlebell Swings (24/16kg)
12-8-4
Bar Muscle Ups
*10 min time cap
Sweat:
45:00 Bike Erg for max distance:
OT5M (starting at the 5:00), complete:
10 Gorilla Row (5 each side)
10 DB Push Ups
20 DB Russian Swings
DB: (22.5/15kg)
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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