Saturday 08.08.20


In Pairs: 30 Min AMRAP

100 Calorie Row

90 Wall Balls 9/6kg

80 Box Jump Over 24/20"

70 Chest to Bar Pull Ups

60 Calorie Echo Bike

50 Toes to Bar.

Performance: See Fitness

Competition Club: 1. 3 sets of all of the following

Row 20 sec @ 100%

Rest 1:10

Row 30 sec @ 95%

Rest 1:20

Row 2 min @ 5k pace -4 sec

Rest 3 min

2. 5 Rounds: 2 minutes work, 2 minutes rest

12 Butterfly Chest to Bar

9 Toes to Bar

6 Butterfly Pull Ups

3 Muscle Ups

Max Burpee Box Jumps Over in the remaining time

*Pull Ups must be butterfly. If you can't, this becomes a skill session.

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. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.