Thursday 05.01.23

Conditioning:

A. 15 minutes to work on a skill of your choice.

B. Every 3:00 minutes for 6 sets

Odd: 500/400m Row, then

AMRAP BW alt Box Step Ups (24/20")

Even: 1000/800m Bike Erg, then

AMRAP Russian KB Swings (24/16kg)

Skill & Strength:

See Conditioning

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Log all workout results to Beyond the

Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.

If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.