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Kat

Saturday 03.02.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road.


In Pairs for time:

Part A: (15 min cap)

50 DB Hanging Walking Lunges

40 Box Jumps

30 Push Ups

40 DB Hanging Walking Lunges

30 Box Jumps

20 Deck Press

30 DB Hanging Walking Lunges

20 Box Jumps

10 Bar Dips

DB: (22.5/15kg)

Box: (30/24")


At minute 18:

Part B:

3 Rounds for time:

1000/900m Bike Erg

400m Run


Part A: Break work up as desired, 1 person working at a time

Part B: One person on each movement, switch once both are finished.


Performance:

In Pairs for time:

Part A: (15 min cap)

50 DB Hanging Walking Lunges

40 Box Jumps

30 Kipping HSPU

40 DB Front Rack Walking Lunges

30 Box Jumps

20 Strict HSPU

30 Overhead DB Walking Lunges

20 Box Jumps

10 Wall Facing Strict HSPU

DB: (22.5/15kg)



At minute 18:

Part B:

3 Rounds for time:

1000/900m Echo Bike

400m Run



Part A: Break work up as desired, 1 person working at a time

Part B: One person on each movement, switch once both are finished.

 

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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