*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:
20 min AMRAP: 400m Run 20 DB Gorilla Rows (both arms = 1 rep) 20 Burpees 10 DB Thrusters Dumbbell: (22.5/15kg)
Open/Performance:
*This option is only available if you are registered for the Open. Ensure you have registered for a class as spots to complete the Open workout are limited to 16 people. Normal spots in the class aren't limited. Email jason@crossfitclaremont.com.au to book your spot.
If your name isn't on this sheet you aren't booked in: https://docs.google.com/spreadsheets/d/1U2tUqDQtpyB3niW4ESDwQYaP43fdr0PdUr8N5DgzPXc/edit?usp=sharing
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Sweat:
alt On the 5 minutes for 40 minutes: (4 rounds of each) M1: 1000/900m Bike Erg M2: 500/450m Ski Erg
*Score is total time
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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