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. Fitness:
A. Alt OT90: 3 Rounds:
Odd: Max (-1) Australian Pull Ups
Even: DB 10 Deck Press
B. In Pairs
4 Rounds for time (each)
400m Run
AMRAP Bike Erg Calories
*Score = Total Time minus Total Cals (20 min cap)
For example, if it takes my team 15:30 to complete the 4 rounds and we accumulate 180 calories, we will subtract 180 seconds from our 15:30 total time to get our score. In this case, our score will be: 12:30.
Performance: A. See Fitness
B. In Pairs
4 Rounds for time (each)
400m Run
AMRAP Echo Bike Calories
*Score = Total Time minus Total Cals
For example, if it takes my team 15:30 to complete the 4 rounds and we accumulate 180 calories, we will subtract 180 seconds from our 15:30 total time to get our score. In this case, our score will be: 12:30.
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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