Details for the CrossFit Open Fitness:
On a 21 minute clock:
Minutes 0 -15
A. 16/12 Calorie Bike Erg
10 Front Squats (50/35kg)
8 DB Push Press (22.5/15kg)
Minutes 16 - 21
Max Calorie Ski Erg in 5 minutes
Compare to 12/2/24
Performance (Open and Quarterfinal focus):
For time:
20 Front Squats (43/29kg)
20 Toes to Bar
20 Thrusters (43/29kg)
20 Chest to Bar Pull Ups
20 Overhead Squats (43/29kg)
20 Bar Muscle Ups
- 1 min rest -
7 minutes to establish a heavy:
Clean + Hang Clean + Front Squat + Jerk
*Cleans can be any style.
13 minute cap on the first section.
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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