Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.
Fitness:
A. 3 Rounds for quality:
20m Single Arm OH DB Walk
30 sec behind the Back Barbell Hold
5 ATG Slantboard Split Squat
B. 20 min AMRAP:
20/15 Cal Echo Bike
20 DB Walking Lunge Steps
20 Pull Ups
20/15 Cal Ski
20 DB Walking Lunge Steps
20 Toes to Bar
DB: (22.5/15kg)
Performance (Open and Quarterfinal focus):
A. See Fitness
B. For Time:
30/24 Bike Erg Calories
30 DB Walking Lunge Steps
30 Toes to Bar
30/24 Bike Erg Calories
20 DB Front Rack Walking Lunge Steps
30 Chest-to-Bar Pull-Ups
30/24 Bike Erg Calories
10 DB Overhead Walking Lunge Steps
30 Bar Muscle-Ups
DB: (22.5/15kg)
*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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