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  • Kat

Saturday 14.10.23

Fitness: A. 3 sets For Quality:

3/side quadruped Hip CARs

:20 AMRAP Hanging Brachiations

B. For time In Pairs:

100 DB snatches (22.5/15kg)

75 Box jump overs (step down) (24/20")

50 Goblet box step ups (22.5/15kg) (24/20")

100 DB hang power clean and jerks (22.5/15kg)

75 Box jumps (step down) (24/20")

50 Goblet lunge steps (22.5/15kg)

*Work can only be done while your partner is in a plank.

*25 min cap


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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