Tuesday 03.01.23

Modified Christmas period timetable.

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Fitness:

A. 3 Rounds for quality (in 12 minutes)

10 Neutral Grip DB Bench Press

5 Slant board Split Squats (each side)

60s Max Single Unders

B. 0 min: Max Unbroken Strict Pull Ups or Max Chin over Bar hold

2 min: 10 min AMRAP:

15/12 Calorie Bike Erg

Max Unbroken Pull Ups

*Score is total pull ups

Performance:

A. See Fitness

B. 0 min: Max Unbroken Strict Pull Ups

2 min: 10 min AMRAP:

15/12 Calorie Echo Bike

Max Unbroken Pull Ups

*Score is total pull ups

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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 updated with announcements, news and info - join our private Slack group. The link to join is here.