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  • Kat

Saturday 28.01.23


In Pairs: One person working at a time

30 minutes to get as far as possible.

16 Rounds of Cindy


1600m Run (4 x 200m each)


40m Double DB Hanging Walking Lunge


Max Calorie Echo Bike in the remaining time

Compare to 22/1/22

Adam & Pete: 304 Calories

Performance: See Fitness Competitors Class:

A. 5 Rounds for time:

8 Ground to Overhead

10 Bar Facing Burpees

8 Thrusters

10 Bar Facing Burpees

*15 min cap

B. Games Day Event 1:

10 min AMRAP:

50 Sync Double Unders

10 Sync Burpee Box Jumps (24/20")

10 Sync Hang Power Snatch (35/22.5kg)


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 Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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