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  • Kat

Friday 08.12.23


A. 6 min OTM:

20 seconds of: Max Chest to Bar Pull Ups

*Ensure you stay on the bar for the full 20 seconds. Be it Butterfly circles or beat swings.

- into -

6 min alt OTM:

M1: Max (-1) Tucked Chin Ups

M2: Max (-3 sec) Pronated Chin over Bar Hold

B. 5 Rounds for 20 work / 40 rest.

M1: 8m Shuttle Runs

M2: Max Calorie Ski

M3: Max Calorie Echo

M4: Rest

*Score is total shuttle runs and cals.


See Fitness


Log all workout results to Beyond the Whiteboard. Visit 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 to be added to the private group or you can follow on our Beyond the Whiteboard track.

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