CFK Championships – 2020

Members – from Saturday morning through to the end of Tuesday you have the opportunity to compete at your chosen level for a prize pack and the eternal glory of being the 2020 CrossFit King champion.

The workout will be run in heats (maximum of 8 per heat) on Saturday morning and Saturday afternoon, and during normal class times on Monday and Tuesday.

The time sheets are up at the gym. Heats are scheduled to begin in the morning at 6, 6.25, 6.50, 7.15, 7.40, 8.05, 8.30, 8.55 and 9.20am. There is also an open time sheet for the afternoon from 5pm (no heats later than 6.00pm).

If you are wanting to come in on Saturday but not to compete in the championship workout you can do a modified version of the same workout in your own time between 6am and 9.20am or at 5pm.

Kris won’t be running the weightlifting class on Saturday morning but there will be a workout written up for you to do if you come in.

THE WORKOUT

AMRAP in 15 minutes:

12 Calorie Row

Then each round choose two of the following options:

12 Shoulder-to-Overhead

12 Power Cleans

12 Front Rack Lunges

12 Pull-Ups

12 Lateral Burpees

Level – Kgs, Pull-Ups

1 – 30/20, Jumping C2B

2 – 45/30, Standard

3 – 62.5/45, C2B

– The athlete must nominate which options they are choosing each new round during the row. It can be the same two options throughout the workout or a different combination every round.