Details for the CrossFit Open Fitness:
A. Every minute for 6 minutes (6 rounds):
Ring Support Top Hold for 5 seconds
Bottom of Dip Support Hold for 5 seconds
False Grip Chest To Rings Hold for 5 seconds
False Grip Passive Hang with Turn Out for 5 seconds
B. 20 min AMRAP:
30/24 Calorie Bike Erg
15 Burpee Box Jump Over (24/20")
9 Strict Ring Pull Ups
6 Ring Dips
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 20 min AMRAP:
30/24 Calorie Echo Bike
15 Burpee Box Jump Over (24/20")
9 Muscle Ups
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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