Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am Weightlifting / 9am CrossFit Fitness:
A. 10 min AMRAP:
5 Strict Pull Ups
9 Single Arm Thoracic RIng Rows
20 sec hanging Tuck Hold
B. 20 min AMREP:
5 Burpee Box Jump Over (24/20"")
250m Row
10 BBJO
500m Row
15 BBJO
750m Row
20 BBJO
1000m Row
25 BBJO
1250m Row
etc
Performance (Open and Quarterfinal focus):
A. 10 min AMRAP:
5 Strict Pull Ups
7 Tuck Ice Cream Makers (e arm)
9 Single Arm Thoracic RIng Rows
B. 20 min AMREP:
5 Burpee Box Jump Over
250m Row
10 BBJO
500m Row
15 BBJO
750m Row
20 BBJO
1000m Row
25 BBJO
1250m Row
etc
*1st 5 BBJO are 30" for both. Then they go to 24/20""
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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