Important Parking information Get on board our in-house social competition coming up. Info is here. Fitness:
A. OT2M x 6 sets (3 sets per station):
A1. 6 Strict Rope Pull-Ups (3 each grip)
+
AMRAP Rope climbs until 90 sec mark
A2. 10 DB Lateral Shoulder Raises- long slow eccentric (2-3 seconds)
+
Max forearm front Plank Hold until 90 sec mark
*If you don't have a Strict Rope Pull ups for Part A1 do:
2s x 3r Strict Banded Chin Ups (1 min apart)
B. 3 Rounds for time:
25/20 Calorie Row
25/20 Calorie Bike Erg
10 Farmer's Carry Shuttles (22.5/15kg)
*Up and back = 2 shuttles
(20 min cap)
Performance:
A. See Fitness
B. 3 Rounds for time:
50/40 Calorie Row
10 Farmer's Carry Shuttles (22.5/15kg)
*Up and back = 2 shuttles
(20 min cap)
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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