The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 10 minutes to build to a 3RM Weighted Pull Up:
Compare to 11/6/23
Lane S: 41.5kg
Grace B: 20kg
B. 20 min AMRAP:
40/30 Calorie Echo Bike
20 Burpees to a plate
40/30 Calorie Ski Erg
20 True Ring Rows
40/30 Calorie Bike Erg
Compare to 11/7/23
Ed C: 1 + 33 Bike Cals
Kristina S: 1 + 20 Burpees
Performance:
A. See Fitness
B. 20 min Watt Row Retest
Compare to 11/7/23
Nate S: 295w (5665m)
Grace B: 204w (5013m)
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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