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 for load/quality: (alt OT2M)
10 Lateral Landmine Row
5 ATG Slantboard Split Squats
B. "FLOW"
20 min AMRAP:
90 sec Echo Bike
5 Hanging Thigh Taps (e side)
5 walking knee hugs (e side)
5 Frankenstein walks (e side)
5 inch worms
or
20 minutes for Max Calories:
90 sec Echo Bike for Calories
5 Strict Pull Ups
30 sec Hanging Tuck
15 Russian Swings (32/24kg)
*Score is total Echo Bike Calories"
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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