Conditioning:
A. 15 minutes of skill work of your choice
B. 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 Cals minus any missed.
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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