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. 3 Rounds, OTM:
M1: 4 Typewriter Pull Ups
M2: 8 Striaght Arm Push Downs w Box
M3: Max Australian Pull Ups
M4: Rest
B. For time
15 Strict Pull Ups
15 Push Ups
30/22 Calorie Row
12 Strict Pull Ups
12 Push Ups
30/22 Calorie Row
9 Strict Pull Ups
9 Push Ups
30/22 Calorie Row
6 Strict Pull Ups
6 Push Ups
30/22 Calorie Row
*17 min caps
Performance:
A. See Fitness
B. For time:
30/22 Echo Bike Cal
12 Muscle-Ups
30/22 Echo Bike Cal
9 Muscle-Ups
30/22 Echo Bike Cal
6 Muscle-Ups
30/22 Echo Bike Cal
3 Muscle-Ups
*17 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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