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  • Kat

Friday 09.02.24



5 Rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Plate Overhead Walking Lunges (20/15kg)

400m Run

*30 min cap

Compare to 25/3/22

Fergus K: 19.15

Jen H: 23.54


See Fitness

Competitors Class:

A. For time:

50 Toes to Bar

10 Shuttle Runs (8m)

50 Pistols

10 Shuttle Runs (8m)

50 Chest to bar Pull Ups

10 Shuttle Runs

10 Rope Climbs

*1 shuttle is 8m up and 8m back

(20 min cap)

B. 15 min AMRAP:

4 Muscle Ups

8/6 Cal Echo Bike

8 Strict HSPU

12/10 Cal Bike Erg


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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