Fitness:
A. 3 sets OT2M:
12 3-Point DB Row (each side)
B. OTM x 16 minutes (4 rounds)
M1: 3-6 Wall Walks
M2: 1-3 Rope Climbs
M3: 12m Slider Leg Drag
M4: 6-8 Knee to Elbow
Performance (Open and Quarterfinal focus):
A. See Fitness
B. OTM x 16 minutes (4 rounds)
M1: 3-6 Wall Walks
M2: 1-3 Rope Climbs
M3: 12m Handstand Walk
M4: 6-8 Knee to Elbow
*Pirouette up and back ideally on the HS Walk.
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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