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. Christmas Party details! Crossfit:
A. 3 Rounds:
15 Banded Pull aparts
15 Slantboard Bent Knee Heel Raises
15 PVC pass throughs while in squat hold
B. FLOW:
20 min AMRAP
30/24 cal ski
10 Plate lunge twists
5 Plate windmills/side
30/24 Cal echo bike
5 single arm thoracic bridges/side
5 inch worms
or
20 min AMRAP:
30/24 Cal echo bike
20 Goblet Walking Lunges (22.5/15kg)
10 SA DB Push Press (e side) (22.5/15kg)
30/24 cal ski
20 Push Ups
10 Stick Sit Ups
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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