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  • Writer's pictureJason

Saturday 03.04.21


Hanging Day 3:

30 Rounds: 10 on, 10 off

Alternate between;


Active Beat Swings

Supine Grip

In Pairs:

25 Min AMRAP:

600/500m Row

20 Lateral Burpees over Rower

4 Rounds of Cindy


5 Pull Ups

10 Push Ups

15 Squats

Performance: See Fitness

Competition Club:

1. Muscle Ups: 1 set OTM x 20 for Max Reps

2. For time In Pairs

120/100 Calorie Row

80 Sync Wall Balls

40 Sync Bar Facing Burpees

20 Sync Strict HSPU


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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