Sunday 20.10.24

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. 4 rounds for Quality:

5 KOT Slantboard Split Squats

10 Prone Pass-throughs

B. 20 minutes for Max Reps:

Max Echl Cals in 1 minute

20 KB Goblet Squats (24/16kg)

Max Row Cals in 1 minute

20 Hand Release Push Ups

Flow:

20 min AMRAP

1 min Ski

20 sec Hollow Hold

20 sec Goblet Squat Hold

1 min Row

20 sec Superman Hold

20 sec Pancake Stretch

---

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.