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. Crossfit:
A. 3 Rounds for quality in 12 minutes
15 sec Weighted Hanging Tuck Hold
9 Goblet Bulgarian Split Squats
6 Ring Rows (2 sec pause on chest)
B. Max Calories on machine of choice:
0 - 7 min: Nasal breathing only
7 - 13 min: Breathe in nose out mouth
13 - 18 min: Normal breathing
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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