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Kat

Monday 30.10.23

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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