Saturday 26.09.20


In teams of 3: One person working at a time unless otherwise directed

A. 8 Min AMRAP:

40/30 Calorie Bike Erg

20 Devil Press (22.5/15kg)

B. 8 Min AMRAP:

40/30 Calorie Ski Erg

20 Burpee Pull Ups

C. 8 Min AMRAP

100m Sled Drag (80/60kg)

5 Burpees

*All team members do 5 Burpees before starting the sled again

Performance: See Fitness

Competition Club: 1. "Damn Diane"

3 Rounds:

15 Deadlifts (143/93kg)

15 Strict Deficit HSPU (3.5/2")

2. 3 Rounds for time

1500m @ 200/150w

1000m @ 300/200w

500m sprint

100 Double Unders

1 minute rest

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.