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  • Kat

Monday 29.11.21

Updated: Nov 30, 2021



1. Back Squat: Find a 3RM.

2. For time

Buy In: 30/20 Calorie Row


Wall Balls (9/6kg)

Hand Release Push Ups

Cash Out: 30/20 Calorie Row

*15 min time cap


1. Snatch. 15 minutes to build to a heavy single. Then at the 17, 18 and 19 minute mark hit 1 rep at 90%

2. For time

Buy In: 40/30 Calorie Row


Wall Balls (20/14lbs)

Hand Release Push Ups

Cash Out: 40/30 Calorie Row


OT5M x 6: Each round for time

4/2 Dog Sled Push & Pulls (10m / 80kg)

6 Sandbag Over Box (65/45kg 30")

24/16 Calorie Ski

Post: 4 sets of:

30 seconds Max DB Hip Thrust

6 Ab Wheel Rollouts


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.

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