Friday: Some Open Practice..

The competition season is upon us.. Twins is this weekend and the Open (2.0 for 2019) is less than a month away so it is time to shake up our training.

For the next month leading into the Open we will be revisiting some tasty workouts from previous years to start to build the engine and resilience required to tackle these tests.

Look out for Friday Night Lights in October where all our Open participants shake down with one another to test their fitness.  The 2019 Open begins October 10th and will run as it was earlier in the year where we will put out heats and you guys nominate into them.  Register at games.crossfit.com and join The CrossFit Townsville Team!

STRENGTH

Every 2 mins for 7 sets:

3 Power cleans

* reset on each and build to a heavy 3 rep

CONDITIONING

'17.2'

AMRAP in 12 mins of:

2 rounds:

50 ft DB front rack walking lunge 22.5 / 15 kg
16 T2B
8 DB Power cleans 22.5 / 15 kg

then

2 rounds:

50 ft DB front rack walking lunge 22.5 / 15 kg
16 Bar muscle ups
8 DB Power cleans 22.5 / 15 kg