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Thursday 05.10.23

Updated: Oct 4, 2023


Move back: Unless you hear otherwise our last class in Nedlands will be 915am on Friday morning. Then afternoon classes will resume as per our regular timetable on Friday afternoon. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



Conditioning:


A. 4 Rounds OT2M:

12 Single Arm DB Supported Row

- superset with -

10 Bodyweight Cossack Squats


Compare to 30/9/22


B. In Pairs: 20 Rounds for time:

10 DB Front Squats 22.5/15kg

20/15 Calorie Row

*Alt partner after each round.

**35 min cap


Compare to 30/9/22

Mitch B/Cooper: 24.07

Kim H/ Siobhane: 29.05


Skill and Strength:


See Conditioning

 

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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