top of page
  • Kat

Friday 10.06.22

Updated: Jun 14, 2022



A. Weighted Push Ups: 7s x 3r


A. Cycle Week 9: Pause Bench or Seated Press - 7s x 3r x 73% (OT2M)

*Ensure you are spotted for the seated Press

B. 10 Min AMRAP:

1, 2, 3 , 4, etc

Deadlift (90/60kg)

True Ring Row

6/4 Calorie Bike Erg


A. See Fitness

B. 10 Min AMRAP:

1, 2, 3 , 4, etc

Power Clean & Jerk (80/60kg)

Rope Climb


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.

190 views0 comments

Recent Posts

See All


bottom of page