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  • Kat

Friday 20.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


"The Ghost"

6 Rounds: 1 minute per station

Calorie Row


Double Unders

1 minute rest

Compare to 20/10/22

Conor B: 877

Lisa J: 522


See Fitness

Comp Class:

A. tttTD158

10 Rounds for time:

15 Wall Balls (9/6kg, 10ft both)

3 Power Snatch (70/47.5kg)

*15 min cap

Compare to 22/10/22

Nate S: 11.58

Liz: 13.46

B. 4 Rounds

2 minute AMREP, followed by 2 minutes rest

6/4 Ring Muscle Ups (1 min cap)

12 Shuttle Runs (8m, up & back)

Max Ring Muscle Ups in the remaining time

90 sec easy Bike Erg in between (from the 0:15 to 1:45)

*Score is total reps.

Compare 22/10/22

Nate S: 13


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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