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  • Kat

Friday 09.09.22

Updated: Sep 6, 2022



10 Rounds for time:

6 Pull Ups

9 Kettlebell Swings (24/16kg)

15/12 Calorie Bike Erg


10 Rounds for time:

3 Bar Muscle Ups

6 Power Cleans (80/55kg)

12/9 Cal Echo Bike

(25 min cap)


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 up to date with announcements, news and info - join our private Slack group. The link to join is here.

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