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Kat

Thursday 21.12.23



A. 3 x 8-12 (per side) Elbow Plank KB Buzz Saws (per side)

B. 15 minutes of skill work of your choice

C. On your Concept2 Machine of choice:

alt OTM for 16 minutes (4 rounds)

M1: 10/7 Cal

M2: 14/10 Cal

M3: 18/13 Cal

M4: Max Cals

*Your first priority is making sure you hit the assigned reps on Mins 1-3. Then depending on how hard M3 was go either easy, moderate or hard in M4. Score is your total M4 Cals.


Skill and Strength:


See conditioning.

 

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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