Saturday 06.03.21


In Pairs:

7 Rounds For Time:

30/24 Calorie Row

30 Wallballs (9/6kg)

30 Box Jumps (24″/20″)

Performance: In Pairs:

7 Rounds for time:

30/24 Calorie Row

30 Sync Single Arm DB Thrusters (22.5/15kg)

30 Box Jumps (24/20")

Competition Club:

1. For time: (20 min cap)

200 Double Unders

40 Bar Facing Burpees

40 Chest to Bar Pull Ups

20 Power Clean 60/40kg

100 Double Unders

20 Bar Facing Burpees

20 Chest to Bar Pull Ups

10 Power Clean 90/65kg

50 Double Unders

10 Bar Facing Burpees

10 Chest to Bar Pull Ups

5 Power Cleans 110/75kg

2. In 10 minutes

50 Ground to Overhead 35/25kg

Every min, including the 0:

10/7 Calorie Echo Bike


Max Echo Calories in the remaining time.

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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