*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter.
Fitness:
A. 3 Rounds
A1. 10 Single leg bent knee heel raises (e side)
A2. 10 Romainian Deadlift
B. FLOW
20 min for quality:
90 sec Row
5 tall kneeling plates halos (e way)
5 tall kneeling side bends (alt)
90 sec Ski
5 side lying thoracic windmill
10 PVC pass throughs
or
20 min AMRAP:
600/500m Ski
20 Plate Clean & Press (20/15kg)
15 S Arm KB Swing (20/12kg) (each side)
10 Strict Pull Ups
600/500m Row
Performance:
See Fitness
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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