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  • Kat

Saturday 10.02.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road.

In Pairs: 18 minute AMRAP:

8 DB Power Cleans (22.5/15kg)

40 Crossover Singles

8 DB Box Step Ups (22.5/15kg)

*One partner completes the AMRAP while the other does a 16/12 Calorie Row. Once the Row is finished the partners switch roles.

- 2 min rest -

10 min AMRAP: One person working at a time

15 True Rows

15 DB Bench Press (22.5/15kg)


10 min AMRAP: One person working at a time

20/15 Calorie Row

15 Lateral Burpees over the Rower


See Fitness


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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