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  • Kat

Friday 05.05.23

Updated: May 2, 2023

Hoodie Order Fitness:

A. 3 sets OT2M:

30-sec supine Chest to Ring Hold

B. 2 x 10 min AMRAPs:

No rest between each

Buy in: 1000/900m Row

then, AMRAP:

5 Toes to Bar

10 DB Goblet Squats (22.5/15kg)

30 Double Unders


See Fitness

Competitors Class:

A. tttTD

For time:

30 Strict HSPU

50 Wall Balls (20/14lbs)

30 Kipping HSPU

50 Wall Balls (20/14lbs)

30 Hand Release Push Ups

50 Wall Balls (20/14lbs)

*20 min cap

B. 3 Rounds:

32m Sandbag Carry (65/45kg)

2 Legless Rope Climbs

32m DB Farmer's Carry (32.5/22.5kg)

2 Rope Climbs

5 min easy bike/echo bike


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors' programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.

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