Details for the CrossFit Open Fitness:
A. For quality: OTM x 15
M1: 12/9 Calorie Row
M2: 5 Rolling Squats
M3: 12/9 Calorie Ski
M4: 10 alt Samson Lunges w pause M5: 30 secs of Double Unders or Crossover practise
B. 13 min AMRAP:
5 Strict Pull Ups
10 Box Jumps (24/20")
15 Abmat Sit Ups
20/15 Calorie Bike Erg
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 5 Rounds for time:
10 Push Press (60/40kg)
10 Chest to Bar Pull Ups
10 Box Jumps (24/20)
10 Toes to Bar
*13 min cap
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.
