Saturday 13.02.21


'In Pairs: 30 Min AMRAP:

120/90 Calorie Row

90 alt Hang Double DB Snatch (22.5/15kg)

60 Double DB Front Squats (22.5/15kg)

300m Farmers Carry (22.5/15kg) *2 x 150m)

*At some point between the 5 and 25-minute mark you and your partner must complete a 100/70 Calorie Echo Bike

Performance: See Fitness

Competition Club:

1. 10 Min AMRAP:

30 Thrusters 43/29kg

15 Bar Facing Burpees

15 Deadlifts (142/100kg)

15 Bar Facing Burpees

2. In Pairs: 35 Min AMRAP:

One person working at a time

120/90 Calorie Row

80 Chest to Bar Pull-Ups

40 Strict HSPU

200m Farmers Carry (each) (22.5/15kg)

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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