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. alt OTM x10: 2 Turkish Get Ups (alt each time)
""Flow""
B. 20 min AMRAP:
1000m Echo Bike
2 Turkish Get Ups/arm (16/12kg)
5 90/90 Hip Swivel
5 Quadrupled Cat Cow
5 Hips to Roof
20 Russian Swings (16/12kg)
or
20 min AMRAP:
1000m Bike Erg
2 Turkish Get Ups/arm
20 Goblet alt Atep Ups (24/20"")
30 Russian Swings
KB: (24/16kg)
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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