Sunday 11.04.21

10 Rounds:

30 second hang

15 second rest


Alternating OT2M for 30 minutes.

1: 20m Prowler Pull & Push (80/60m)

2: 20 Med Ball Knees to Chest

3: 25/20 Calorie Bike Erg

4: 20 Landmine Towel Rows

5: 20 Deck Press Performance: See Fitness Gymnastics: Kipping Pull Ups (Check out our Gymnastics schedule here:

Open Gym 10am - 12pm: Please remember to sign in.

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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