Saturday 10.10.20


In teams of 3: 25 Min AMRAP

40 Front Rack Lunges 40/30kg

30 Bar Facing Burpees

20 Pull Ups

*While 1 person is working on the AMRAP, the other is on the rower. You must complete a 400/300 Calorie Row. If the row isn't completed your score is 0.

Performance: See Fitness

Competition Club: Open 14.4

14 Min AMRAP

60 Row Cal

50 Toes to Bar

40 Wall balls 9/6kg 10/9ft

30 Power Cleans 61/43kg

20 Muscle Ups

10 minutes to recover where you are told the second WOD.

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.