*If you are doing an official Open submission today we highly recommend you get in and warm up at least 10 minutes before the class begins. The class will be split into 2 heats to allow for judging, so there won't be a huge amount of time allocated to warm up optimally. Please watch the video so you know the standards as we won't also have time for a brief this detailed. Fitness:
Open 23.1 / 14.4
14 min AMRAP
60 Calorie Row
50 Toes to Bar
40 Wall Balls (10/9 ft, 9/6kg)
30 Cleans (61/43kg)
20 Muscle Ups
Compare to 20/7/20
Jason W: 17 Muscle Ups
Kim H: 2 Muscle Ups
or
Open 23.1 / 14.4 Scaled
14 min AMRAP
60 Calorie Row
50 Hanging Knee Tucks
40 Wall Balls (10/9 ft, 6/4kg)
30 Cleans (43/29kg)
20 Pull Ups
Open/Performance:
See Fitness
Sweat:
"Easy Rider"
5 Rounds for total Row Cals, Ski Cals and Burpee reps.
M1: 12/9 Cal Bike Erg
M2: Max Row Cal
M3: 15/12 Cal Bike Erg
M4: Max Burpees
M5: 18/15 Cal Bike Erg
M6: Max Cal Ski
M7: Rest
*If you miss the allocated Bike Erg work then rest for the following minute. Compare to 23/2/22 Damo B: 216 Kim H: 200
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 up to date with announcements, news and info - join our private Slack group. The link to join is here.
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