*Today there will be a Weightlifting class at 8am which will be a repeat of yesterday (don't do both pls). 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:
A1. 10 DB Gorilla Rows
A2. 10 DB Romanian Deadlifts
Compare to 25/2/24
B. "Flow"
20 minutes @ easy pace:
25/18 cal echo bike
5 Jefferson curl with 4-7kg DB only
10 walking reach around
25/18 cal echo bike
5 sumo stance squats w/ 3 sec hold in bottom of each
5 Sotts Press (20/15kg)
Compare to 25/2/24
or
20 min AMRAP:
25/18 Cal Echo Bike
18 Dead Ball Slams (12/9kg)
9 Dead Ball Over Box (30"""", 20/15kg)
18 Dead Ball walking lunges (12/9kg)
25/18 Cal Ski
Compare to 25/2/24
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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