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Kat

Monday 20.02.23

*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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