Details for the CrossFit Open Fitness:
A. OT2M x 5 sets: 10 Back Rack Elevated (2") Reverse Lunges
B. 3 Rounds: 4 min work / 2 min rest
30/24 Calorie Row
AMRAP in the remaining time:
4 Burpee Box Jump Overs (24/20")
4 Pull Ups
Performance (Open and Quarterfinal focus):
A. OTM x 10: 2 Hang Power Snatch
*Keep them fast and technical.
B. 3 Rounds: 4 min work / 2 min rest
30/24 Calorie Echo (2 min cap)
AMRAP in the remaining time:
4 Burpee Box Jump Overs (24/20")
4 Muscle Ups
Sweat:
5 Rounds:
7 min work, 3 min rest
0 - 2 min: 400m Run
2 - 4.30 min: 500/425m Ski:
4.30 - 7 min: Max Calorie Echo Bike
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.
