Saturday 07.09.24

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.

Royal Show arrangements, please read.

Fitness:

For time In Pairs: One person working at a time 100/80 cal Row

--into--

30-20-10

Double KB Deadlift (32/24kg)

Toes to Bar

--into--

100/80 Cal Row

--into--

30-20-10 Goblet Squats (32/24kg)

Chest to bar Pull Ups

--into--

100/80 Cal Row

Performance:

For time In Pairs: One person working at a time

100/80 cal Row

--into--

30-20-10

Deadlifts (100/70kg)

Toes to Bar

--into--

100/80 Cal Row

--into--

30-20-10 Front Squats (60/40kg)

15-10-5 Bar Muscle Ups

--into--

100/80 Cal Row

*30 min cap

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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.