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 Romainian Deadlifts
B. "Flow"
20 minutes @ easy pace:
25/18 cal echo bike
5 Jefferson curl with 4-7kg DB only
10 walking reach arounds
25/18 cal echo bike
5 sumo stance squats w/ 3 sec hold in bottom of each
5 Sotts Press (20/15kg)
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
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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